12/10/2018-12/16/2018

Monday A. 3 Sets: – Bench Press X AMRAP UB (match loads to last weeks) into: – “Tough” UB set of DB Hang Cleans (50/35) Rest 3-4 mins between sets B. 3 Sets: 3 Min AMRAP: – 20/14 Cal Row – 10 S2OH (135/95) – AMRAP Pullups w/ remaining...

12/3/2018-12/9/2018

Monday A. 10 Min EMOM: 1) Squat Cleans X 1.1.1.1 (same load across, MOD in weight) 2) T2B X 10-12 UB B. 10 Min AMRAP: – Cooper Fun Run Then, w/ remaining time AMRAP: – 5 Power Cleans (135/95) – 10 Box Jump Overs (24/20) Tuesday A. 3-4 Sets: –...

11/26/2018-12/2/2018

Monday A. 10 Min AMRAP: 1) 3 Front Squat 2) 6 Back Squat *Add 5-20lbs to last weeks weight B. For Time (20 cap): – 45/35 Cal Row – 30 Thrusters (65/45) – 15 Burpee Chest To Bar Pullups – 30 Thrusters (65/45) – 400m Run Tuesday A. Full BB...

11/19/2018-11/25/2018

Monday A. 10 Min EMOM: 1) 3 Front Squat 2) 6 Back Squat *Use the same load for both. Shoot for 60% of your 1RM Front Squat B. “Optimus Prime” 7 Min AMRAP: – Max Wall balls (20/14) *Every minute, including 0:00=7 Deadlifts (185/135) Tuesday *Against a running...

11/12/2018-11/18/2018

Monday HAPPY VETERANS DAY! Normal Class Schedule ☺ A. 11 min AMRAP – 11 Power Cleans (95/65) – 19 DUs (use wtd. Rope if easy) – 19 Wall Balls (20/14) Rest 5 mins B. 11 Min AMRAP – 11 BF Burpees – 19 Front Squat (95/65) – 19 Pullups...