Tuesday 4-1-14

14.5.... AGAIN!!!
21 thrusters (95#/65#)
21 burpees
18 thrusters
18 burpees
15 thrusters
15 burpees
12 thrusters
12 burpees
9 thrusters
9 burpees
6 thrusters
6 burpees
3 thrusters
3 burpees





APRIL FOOOOOOOLS!!!!!!!!!!!

15 min skill work
   * Spend 15 min. working on any specific skill you want. Our coaches are here to help.

Then...

"Angie"
50-40-30-20-10
Double unders
Sit ups

Monday 3-31-14

EMOM 20 min
Even: 5 clean and jerks (225#/135#)
Odd: 15 box jumps
   * you should finish each round with no less that 25 seconds rest.
   * weight for clean and jerk is heavy singles, but you should be able accomplish in around 30 sec
   

Saturday 3-29-14

14.5!!!!!!! Last workout of the open!!!!!

Friday 3-28-14

4 Rounds
5 Hanging Power snatches [155#/100#]
3 overhead squats
1 rope climb

Thursday 3-27-14

AMRAP 7 min
10 Alternating Front rack lunges [95#/75#]
10 push ups

Wednesday 3-26-14

For Max Load
Barbell Turkish Get Up (Left and Right Arm)
   * If weight is not above 65# for bella bars and 75# for mens bars, please use a KB or Dumbbell as to not accidently drop a unloaded barbell on ground.

Then...

For Time
10 Alternating KB Turkish get ups
100 Double Unders
8 turkish get ups
80 DU's
6 turkish get ups
60 double unders
4 turkish get ups
40 double unders
2 turkish get ups
20 double unders

* The turkish get up will end at the standing position for the sake of safety and intensity.  There is no need to lower self back to ground

Tuesday 3-25-14

Strict Press

5-4-3-2-1-1-1

Then...

15-12-9-6-3

Burpee over the box (24"/20")

CTB Pull ups