• Sat, 091518 T

    Team Saturday!

    A. 5rm bent over B.B. row in 10 min

    Rest 2-3

    B. Amrap 12

    72 cal bike

    60 cal row

    48 OHS 115/83

    reef 2-3

    C. Afap

    100 dB snatch’s 50/35

    75 alt arm hang DB squat clean

  • Sat, 090818 T

    Teams of 2

    A. 1 athlete hits max snatch. Other max clean a jerk * 1 barbell *16 min

    Rest 2 min

    B. 7 min max calorie bike

    Rest 3 min

    C. Amrap 7 relay – 1:1 running

    3 burpees

    5 dB hang clean and jerk

    100m shuttle

  • Saturday, 090118 T

    Monday’s schedule:

    9a only

    #

    Team

    A. Snatch to 1rm in 1; in

    Rest 2-3

    B. 4 rds

    20 burpee bj over 24/20

    30 pull-ups

    40 push-ups

    30 t2b

    20 db thrusters

  • Saturday, 082518T

    Team Saturday:

    800m buddy carry

    Then,

    9-7-5

    Db manmakers 50/35’s

    Burpee box jump overs 30/24

    Then,

    400m buddy Carry

    Into,

    21-15-9

    Strict hspu

    Ohs 135/93

    kB swing 70/53

    Into

    800m buddy carry

  • Saturday, 081818 T

    Team Saturday:

    A. Clean x 2 + Jerk ; to max in 16 minutes

    Rest 2-3

    B. Afap

    1 Partner does 50 wall balls – 20/14 to 10′

    1 partner does 35 burpees

    1k row (swap every 200m)

    50 burpees onto plate

    100 dB snatch 50/35

    100 wall balls

    1 mile burden run (45/25) plate

    *workout begins , 1 partner works only does wall balls. Then next partner does that’s 35 burpees

    **run, 1 teammate must CARRY plate at all times

  • Sat, 081118 T

    Team Sat

    A. Max complex: 1 power clean + 2 hang cleans + 3 front squats + 4 shoulder to overhead in 14 min

    Rest 2-3 min

    B. 0-12 min

    150/120 cal row

    100/80 cal bike

    50 squat clean wall balls

    Rest 2-3

    C. Afap w/ time cap for class

    75 kB swings 70/53

    50 t2b

    25 dB manmakers 50/35’s

    50 burpees onto plate

    75 kB swings