Friday 12-9-16

For max load 
3 push jerks + 2 Split jerks

The split jerk. 

Thursday 12-8-16

AMRAP 10 MIN
5 Pull ups
10 Box Jump overs (24"/20")

Rest 1 min 

AMRAP 10 MIN
5 push ups
10 KBS (53#/35#)

Wednesday 12-7-16

EMOM 20 MIN

ODD: 12 DL (315#/225#)

EVEN: Max strict HSPU's 

Tuesday 12-6-16

12.4
AMRAP 12 MIN
150 Wall Balls (20# @ 10'/ 14# @ 9')
90 Double Unders
30 Muscle ups

Monday 12-5-16

10 ROUNDS 
30 seconds of burpees
rest 30 seconds
30 seconds of DB Thrusters (45#/25#)
30 seconds rest

Saturday 12-3-16

FOR TIME (12 min cap) 
200 m run
21 hang power cleans (115/85)
9 lateral burpees over the bar
200 m run
15 hang power cleans
15 lateral burpees over the bar
200 m run
9 hang power cleans
21 lateral burpees over the bar
200 m run


Then starting at the 15 min mark

Emom 10 min
100 m sprint + 10 DL (205/135)

Friday 12-2-16

15 Rounds 

10 Wall Balls (20#/14#)

10 Burpees

It's the beginning of the month and time to set some goals! Before you write something down on the goals board consider using the acronym S.M.A.R.T.

Making your goals specific, measurable, achievable, realistic, and time sensitive will help keep you on track and keep you from being overwhelmed by an unrealistic or vague goal. 

Looking at things like what you have happening in your personal life over the next month are also important. Setting a goal to loose weight with an all inclusive vacation coming up is a recipe for disaster. 

Weddings, birthdays, or overtime at work are also things you may want to consider in your goals as well. 

With then OPEN a few months a way, now is a great time to set those movement goals and coaches are here to help. Remember to use the acronym S.M.A.R.T. and get goals written down 🏋🏼