Saturday 201031

Warm-Up:0-9
2 Rounds
500m Bike
20 Empty Bar Thrusters
200m Run
80 DUs

Get Powerful: 12-27
In 15:00 establish a 1RM Snatch
use small jumps

Get Fit: 32-52

For time: 20:00 Cap

30/24 Calorie Bike, Row, or Ski
30 Hang Power Snatch 75/55
30 Straight Leg Sit-ups
Rest 3:00


20/16 Calorie Bike, Row, or Ski
20 Hang Power Snatch 75/55
20 Straight Leg Sit-ups
Rest 2:00


10/8 Calorie Bike, Row, or Ski
10 Hang Power Snatch 75/55
10 Straight Leg Sit-ups

November Sign-Ups

 Here is the link for November sign-ups:

https://forms.gle/hJL8JQwcnoQLVTWy6

Wednesday 201028

Warm-Up:0-10
30/20 Calories on Bike
10 Inch Worms
20 Push Ups

Get Strong: 12-27
EMOM 15
6 DB Chainsaw rows/Side
8 Push-ups
10 DB Push Press
Rotate movements OTM

Get Fit:30-45
4 Rounds (15:00 Cap)
6 SA Devil's Press R
8 SA Thrusters 50/35 L
10 S-DB Box Step Ups 24/20" 50/35

*switch arms each round

Monday 201026

Warm-Up: 0-8
3 Rounds
200m Run
10 Lateral Jumps over line
10 Push Ups

Get Strong: 10-22
Weighted Step Ups
EMOM 12
Complete 4 Alternating Reps

Get Fit:25-45
5 Rounds
1:00 Bike for Calories
1:00 Max Burpees
Rest 2:00

Sunday 201025

Warm-Up:0-10
2 rounds
:30 Jumping Jacks
5 Inchworms
100m Run
5 Inch Worms
10 Quad Rotations/side

Get Strong: 12-24
In 12:00 complete the following sets:
3x10 Arnold Press
3x10 Romanian Deadlift

Move Steady: 28-50
AMRAP 22
200m Run
10 Inchworms w/ Push-up
20 Alternating OH Lunges(light)

Extra:

FOR COMPLETION Min 52-60
Dragon Pose 2:00/side
Downward Dog or Puppy Dog variations 2:00

Saturday 201024

Warm-Up:0-10
10 Duck Walks up and back
10 Inch Worms w/ push-up
10 Lat Lunges
:30 Plank March
Empty BB Warm Up
2 Rounds
5 High Hang Power Clean
5 Low Hang Power Clean
5 High Hang Squat Clean
5 Low Hang Squat Clean
Increase speed in second round

Get Powerful: 12 - 27
Every :90 for 15:00
1 Power Clean
1 Front Squat
1 Hang Squat Clean

Get Fit: 34-54
For Time
100 Double Unders
25 Wallballs 20/14
10 Inch worms
25 Wallballs 20/14
50 KB Swings 53/35
25 Wallballs 20/14
10 Renegade Rows
25 Wallballs 20/14
20:00 Cap

Wednesday 201021

Warm-Up: Min 0-8
2 Rounds
8 Burpees
10 Box Jumps w/ step down
8 DB Hang Squat Clean (light)

Get Strong: 10-22
4 Rounds
1:00 KB FR March in place (AHAP)
1:00 Push-Ups @ 2020
1:00 Rest

Get Fit:26-42
Every 4:00 for 20:00

Complete one of the following tripletsL
200m Run
400m Bike
25 Ab Mat Sit Ups

200m Run
400m Bike
20 Thrusters 50/35

200m Run
400m Bike
30 DB Deadlift 50/35

200m Run
400m Row
25 Box Jumps

Monday 201019

Warm-up: Min 0-8
2 Rounds
15 Calorie Bike
10 Burpees
10 KB Taters

Get Strong: 12-27
E3MOM 15:00
5 KB Kang Squats 33x1

Get Fit:30-45
4 Rounds (15:00 Cap)
800m Bike
21 KB Swings 53/35
12 Burpees

Sunday 201018

Warm-Up:0-9
400m Jog
2 Rounds
15 "Scap" Push Ups
10 Goatbaggers
10 Burpees

Get Strong: 12-24
In 12:00 complete the following sets:
3x10 DB Bent Over Row
3x10 DB RDL

Get Fit Min 28-52
E4MOM 24:00
20/15 Calorie Bike
9-6-3
Box Jump Overs 24/20"
DB STO 50s/35s

Saturday 201017

Warm-Up: 0- 10
3 Rounds
10 Calorie Bike
10 DB Sumo Deadlift
3 Inchworms

Get Powerful: 12-24
Squat Clean
12:00 to establish a heavy single

Get Fit: 32-52
2 Rounds(8 Min Cap)
400m Run
20 Overhead Squats 95/65

Rest 2:00

2 Rounds(8 Min Cap)
400m Run
30 Alternating DB Snatch 50/35 (15/arm)

Wednesday 201014

Warm-Up: 0- 10
Min 0-10
2 Rounds
100m Run
5 Inch Worms + Push Up
10 Box Jumps (w/ step down)
10 Bird Dogs

Get Strong: 12-27
10 Rounds
:30 Heavy Russian KB Swings
:30 Plank Hold
:30 Rest

Get Fit: 30-45
For Time(15:00 Cap)
100 DB Hang Cleans 50/35s
each break compete
40 DUs/SUs
5 HR Push Ups

Monday 201012

Warm-Up: 0-10
4 Rounds
:20 Alternating Lateral Squats
:20 Jog in Place
:20 Squat Jumps
:20 Jog in Place
:20 Plank
:20 Jog in Place

Get Strong:12-26
DB Front Squat at 33x1
E2MOM 14:00
5 Reps

Get Fit:30-45
4 Rounds
1:00 DB Goblet Lunge Steps 50/35
1:00 Push Ups
1:00 Bike for Calories
1:00 Rest

Sunday 201011

Warm-Up:0-10
100m Run
12 Push Ups
100m Run
12 Air Squats
100m Run
12 Sit-ups
100m Run
12 Burpees

Get Strong:12-27
15:00 complete the following sets:
3 sets
8 Seated Strict Press
10 Bent Over DB Row
12 DB RDL

Get Fit: 30-50
AMRAP 20
Climb the Ladder
3 Burpees to Plate
3 Plate Ground to Overhead 45/25
200m Run

6/6/200m, 9/9/200m, etc..

*weather scale: Run = 12/10 Bike Calories

Saturday 201010

Warm-Up: 0-8
Min 0-10
15-12-9
Goblet Squats
Push-Ups

Bike Calories

Get Powerful: 12-27

Clean Complex:
In 15:00 establish a heavy complex of
1 Power Clean
1 Front Squat
1 Hang Squat Clean

Get Fit: 32-52
3 Rounds(20:00 cap)
8 Double DB Front Squats 50/35s
16 Box Jump Overs 24/20"
8 Double DB Hang Clean and Jerk
16 DB Box Step Ups 50/35

Wednesday 201007

Warm-Up:0-8
Min 0-6
300m Run/600m Bike
15 KB Romanian DL

Get Strong: 10-20
4 sets

5 Turkish Sit Ups R

5 Turkish Sit Ups L

5 Windmills R

5 Windmills L

Get Fit: 26-48
3 Rounds (22:00 Cap)
400m Run
15 Sit-ups
400m Run
25 Air Squats
400m Run
5 Renegade Rows
Rest 2:00

Monday 201005

Warm-Up:0-10
2 Rounds
200m Run
10 Good Mornings (light)
20 Alternating Jump Lunges
10 Shoulder Taps

Get Strong:12-27
Wt. Step-Ups (Front Rack)
E3MOM 15:00
12 reps

Get Fit:30-45
3 Rounds (15:00 Cap)

5 Lt. Dan Complexes 50/35

10/8 Cal Bike

5 Lt. Dan Complexes
10 Push Ups

5 Lt. Dan Complexes
Rest :90

*Lt. Dan Complex = 1 right lunge + 1 left lunge + 1 thruster

Sunday 201004

Warm-Up:0-10
400m run
then
3 Rounds
10 Lunges
10 Burpees
:30 Plank Hold
then
400m run

Get Strong:12-27
14:00 to complete:
4 rounds
12 Alt Arnolds Press*
12 Planked DB Pull-throughs**

*non-working arm holds DB in front rack

** 

Get Fit: 30-45
Every 3:00 for 15:00
14 Alt Lunges w/ SA KB/DB OH
12 Inchworms(no push-Up)
10 Hang DB Power Cleans

Extra:
Accumulate
2:00 child pose
2:00 forward fold

Saturday 201003

Warm-Up:0-9
3 Rounds
200m Run
6 Inchworms w/ push-up
10 Hang Squat Cleans(45/35)

Get Powerful: 12-27
In 15:00 establish a heavy complex of:
1 Squat Clean + 2 Jerks (any style)
Get Fit:

For Time: 20:00 Cap
500m run
50 Alternating DB Snatch 50/35
400m run
40 Alternating DB Snatch
300m Run
30 Alternating DB Snatch
200m Run
20 Alternating DB Snatch
100m Run
10 Alternating DB Snatch