Wednesday 12-9-15

AMRAP 16 MIN

Buy in - Run 800 Meters

5 DL (315#/225#)

3 Burpees over bar

2 Rope Climbs 

Korey.

Gymnastics Skills

3 Sets

3 kick up to HS against wall

1 pass partner barrel walk

5 upper partner resistance lifts

5 lower partner resistance lifts 

Tuesday 12-8-15

"Mary"

AMRAP 20 MIN

5 HSPU's

10 Pistols 

15 Pull ups

Patty.

Monday 12-7-15

3 Rounds
10 Clean & Jerks (135#/95#)
50 Wall Balls (20#/14#)

Junior.

Gymnastics Skills
3 Sets
5 push up to handstand on rower
5 handstand shifts in pike on box [each arm]
5 tuck up to v-ups

Saturday 12-5-15

Faith as RX Naughty or Nice Toy drive is today at 9am :) Please bring in a toy for the Pierleoni family and throw down with the Faith as Rx crew.  Hang out after for a short worship if you would like.  See everyone in the morning :)

"Naughty"

AMRAP 7 MIN

7 DL (115#/75#)

7 Thrusters (115#/75#)

7 Burpees over the bar 

or 

"Nice"

AMRAP 7 MIN

7 DL (75#/55#)

7 Thrusters (75#/55#)

7 Burpees over the bar

Javi.

Friday 12-4-15

Gymnastics Skill
3 sets
10 V ups or 30 sec L sit balance
3 kick up to hs against wall

Teams of 2

Teams of 2

AMRAP 3 MIN

100 Double unders

25 Shoulder to overhead (135#/95#)

Max Reps - CTB Pull ups 

AMRAP 3 MIN

100 Double unders 

25 Front Squats (135#/95)

Max Reps - Toes to Bar

AMRAP 3 MIN

Thrusters (135#/95#)

*All three AMRAPS will be performed back to back with no break between.  For the first AMRAP athlete one will perform 100 double unders and 25 shoulder to overhead.  Athlete 2 will perform Max CTB Pull ups.  

At the 3:00 minute mark, athlete two will perform 100 double unders and 25 Front Squats.  Then athlete 1 will perform max toes to bar. 

At the 6:00 min mark both athletes will perform max thrusters in the remaining three minutes.  

Scores are: 

Total CTB Pull ups

Total Toes to bar 

Total Thrusters. 

Kenny.

Thursday 12-3-15

Teams of 3

5 Rounds
Row 250 M
20 Alt DB Snatches (75#/55#)

*Go in order.  Once athlete 1 steps off rower they will advance to the dumbbell and perform 20 Alternating snatches while Athlete 2 begins their 250 meter row.  Athlete three will follow athlete 2 and athlete 1 will follow athlete 3.  Only one athlete working on the dumbbell at a time.  You must wait to start your DB Snatches until the athlete in front of you has finished.

Tom.

Wednesday 12-2-15

Gymnastics Skill work
1 pass of butt scoots or 30 sec L-Sit
20 sec HS hold
3 lunge lever tap levers on each side

"Elizabeth"
21-15-9
Squat Clean (135#/95#)
Ring Dip

Alex and Jon.