Friday 4-1-16

AMRAP 60 Minutes 

Air Squats

April Fools! The real workout is below... :)


10 Min to Establish a 10RMPush Press

Rest 2 Min
EMOM 16 MINODD: 12 Burpees
EVEN: 3 Touch and Go Power Snatches (155#/105#)

Thursday 3-31-16

TEAMS OF 2

10 min to establish a 1RM 
Bear Complex

Then...

For Time
100 Deadlifts (bear complex weight)
200 Toes to Bar

Then...

For Time
100 Cal Row
50 Double Russian KBS + Hang squat clean

* Each partner will have their own barbell for the complex and the deadlifts.
* All three workouts are done with a running clock of 30 min. No rest in between.
* EMOM athletes will switch back and forth between moments until the work is completed.
* Score is total weight lifted in the Bear complex and Total time to complete.

Junior teaching the finer points of the Deadlift. 

Wednesday 3-30-16

4 Rounds (10 min time cap) 

10 Power Cleans (135#/95#)

20 Toes To Bar

Rest 2 min 

AMRAP 5 MIN

100 Double Unders 

20 Push Press (135#/95#) 

Patty.

Tuesday 3-29-16

Establish a 10rm Back Squat

McKenna 

Monday 3-28-16

AMRAP 20 MIN
2 Strict Pull ups
4 Kettlebell Swings (70#/53#)
6 Box Jumps ( 24"/20")

God Bless America.

Friday 3-25-16

TBD

Thursday 3-24-16

Teams of 3

AMRAP 6 Min 

250 Meter row

15 DB Thrusters (45#/30#)

Kenny