January - 2018

Thursday

Monday

Thursday

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Friday

Warm up Coach Led Strength / Skill 14 min EMOM ( Primer) Every 2 minutes 15 SDHP 10 Burpees Workout "Death by Ground 2 Overhead" Male - 135# Female - 85# Min 1 - 1 rep Min 2 - 2 reps Min 3 - 3 reps Etc.... Until you cant perform the amount of reps in the minute. Free Community workout tomorrow at 9:30 am see you there!

Tuesday

Warm up Coach Led Strength / Skill Back squats 4 x 3 @ 85% Workout of the day 12 dead lifts 95/65# (UB) 8 Hang power cleans (UB) 6 overhead squats 3 rounds for time

Thursday

Warm up Coach Led Strength / Skill 5 x 2 push press Workout of the day 8 min amrap 6 thrusters 95/65# 6 chest to bar pull ups

Friday

Warm up Coach Led Strength / Skill Build a heavy double power clean - Start light work on speed - Fast elbows - Keep midline tight - Catch at a 1/4 to 1/2 squat position Workout of the day 12 minutes to accumulate as many rounds and reps as possible 8 Overhead squats 95/65# 16 Wall Balls 20/14# 24 HR push ups Your goal is to stay consistent and work at a 14-18 RPE throughout the workout to get the most out of it. Our 9am ladies killing some extra credit core work #summerbod

Tuesday

Warm up Coach led Strength / Skill Back Squats 3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80% Workout of the day 60 sit ups 5 power cleans 135/85# 50 sit ups 7 power cleans 40 sit ups 9 power cleans 30 sit ups 11 power cleans 20 sit ups 13 power cleans 10 sit ups 15 power cleans 10 minute AMRAP

Monday

Warm up Coach Led Strength / Skill Back Squats 3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80% Workout of the day 13 minute AMRAP 100 double unders (300 singles ) 50 Wall balls 20/14# 20 Power cleans 135/95# Below parallel !!!!

Thursday

Warm up 7 min of continuous work 200m row 3 worlds greatest stretch 10 air squats Strength / Skill Push press 2-2-2-2-2 work up to a heavy set of 2 Workout of the day 100 wall balls 20/14# Every 20 reps you will perform 15 burpees For time with a 12:00 min CAP

Jan 02 2018

HAPPY NEW YEAR!! GOOD LUCK WITH EVERYTHING Warm up Coach Led Strength / Skill Back Squats 8 @ 65% 6 @ 75% 10 @ 80%+ 6 @ 80% 4 @ 85% Workout of the day 21-15-9 Thrusters 95/65# KB swings 53/35# For time

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