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Wednesday 171018

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OPEN
“Freedom Sauce”
1) AMRAP 3
21 Calorie Row
21 Overhead Squats (42.5/30)
Max Bar Over Burpee
Rest 3:00

2) AMRAP 3
18 Calorie Row
18 Overhead Squats (52.5/35)
Max Bar Over Burpee
Rest 3:00

3) AMRAP 3
15 Calorie Row
15 Overhead Squats (60/40)
Max Bar Over Burpee
Rest 3:00

4) AMRAP 3
12 Calorie Row
12 Overhead Squats (70/47.5)
Max Bar Over Burpee

PERFORMANCE

“Freedom Sauce – Performance”
1) AMRAP 3
200m Run
21 Overhead Squats (35/25)
Max Bar Over Burpee
Rest 3:00

2) AMRAP 3
200m Run
18 Overhead Squats (42.5/30)
Max Bar Over Burpee
Rest 3:00

3) AMRAP 3
100m Run
15 Overhead Squats (52.5/35)
Max Bar Over Burpee
Rest 3:00

4) AMRAP 3
100m Run
12 Overhead Squats (60/40)
Max Bar Over Burpee

FITNESS

“Freedom Sauce – FITNESS”
1) AMRAP 3
200m Run
21 Overhead Squats (20/15)
Max Bar Over Burpee
Rest 3:00

2) AMRAP 3
200m Run
18 Overhead Squats (30/20)
Max Bar Over Burpee
Rest 3:00

3) AMRAP 3
100m Run
15 Overhead Squats (35/25)
Max Bar Over Burpee
Rest 3:00

4) AMRAP 3
100m Run
12 Overhead Squats (42.5/30)
Max Bar Over Burpee

Tuesday 171017

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OPEN
Deadlift
Build to Heavy Set of 5

followed by…

“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (100/70)
20 AbMat Sit-Ups
Max Calorie Bike

PERFORMANCE
Deadlift
Build to Heavy Set of 5

followed by…

“Flat Tire – PERFORMANCE ”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (85/60)
20 AbMat Sit-Ups
Max Calorie Row

FITNESS
Deadlift
Build to Heavy Set of 5

followed by…

“Flat Tire – FITNESS”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (70/50)
20 AbMat Sit-Ups
Max Calorie Row

MONDAY 171016

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OPEN – PERFORMANCE – FITNESS
1) “Fight Gone Bad”
3 Rounds of 1:00 at Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (35/25)
Box Jumps (20″)
Push Press (35/35)
Calorie Row
Rest

2) Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest

Friday 171013

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 OPEN  

Split Jerk
7 Sets of the Complex:
1 Pausing Split Jerk + 1 Split Jerk (No Pause)

PERFORMANCE

Kipping Handstand Pushups
5 Rounds:
5- 10  Kipping Handstand Push-ups
1min rest

FITNESS

Wall Walks
5 Rounds:
3-5  Wall Walks
1min rest

OPEN – PERFORMANCE – FITNESS

“Friend Zone”

Teams of 2
AMRAP 20
10/8 Calorie  Bike
12/9 Calorie Row
9 Pull-ups

Partners complete full rounds before switching

Subs for:

100m Run for bike
12 Box Jumps for row

WEDNESDAY 171011

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OPEN/PERFORMANCE
Barbell Cycling
EMOM 8:
5 Clusters
5 Clusters
1 min rest (add weight)
3 Clusters
3 Clusters
1min rest (add weight)
1 Cluster
1 Cluster

FITNESS
Alternating On the Minute x 10 (5 Rounds)
B) 200 Meter Run OR 16 x 10m Shuttle Runs
B) Max Balls Slams (12/9) in 40 seconds


OPEN
“Dumb Down”
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (22.5/15)
9 Dumbbell Clean and Jerks (22.5/15)

PERFORMANCE
“Dumb Down – PERFORMANCE”
AMRAP 15:
15 Toes to Bar
12 Front Rack Reverse Lunges (42.5/30)
9 Clean and Jerks (42.5/30)

FITNESS
“Dumb Down – FITNESS”
AMRAP 15:
15 Hanging Knees to Chest
12 KB Reverse Lunges (24/16)
9 KB Swings (24/16)

 

Tuesday 171010

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OPEN & PERFORMANCE
“Handbag”
800m Run
100 Double Unders
800m Weighted Run (24/16)
100 Double Unders
800m Run

*50/35 Calorie Bike can be subbed for run.

FITNESS
“Handbag-Fitness”
60/40 Calorie Row
200 Single Unders
800m Med-ball Run (12/9kg)
200 Single Unders
60/40 Calorie Row

MIDLINE CONDITIONING

For Time:
25 Tuck Ups
50 AbMat Sit-Ups
400m Sled Drag or 400m KB Front Rack Carry

Monday 171009

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OPEN

Hang Power Clean: 
Build to Heavy Set of 3

followed by…

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (52.5/35)
30 Wall Balls (20/14)
30/21 Calorie Row

PERFORMANCE

Hang Power Clean: 
Build to Heavy Set of 3

followed by…

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (42.5/30)
30 Wall Balls (20/14)
30/21 Calorie Row

FITNESS

Hang Power Clean: 
5 sets of 3

followed by…

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (35/25)
30 Wall Balls (14/10)
30/21 Calorie Row

If you are unable to Row , complete one of the following:

28/20 Calorie Assault Bike
400 Meter Run

Saturday 171007

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TEAM WORKOUT

“TEAM HEATHER”

In teams of 2 or 3 complete

For Time:
800m Run/Row “Buy-In” (Athletes run together)
Followed by…
8 Rounds:
12 Chest to Bar Pull-Ups
9 Squat Snatches (42.5/30)
6 Strict Handstand Pushups
Followed by…
800m Run/Row “Cash-Out” (Athletes run together)

INDIVIDUAL

OPEN
“Heather”

For Time:
800 Meter Run “Buy-In”
Followed by…
5 Rounds:
12 Chest to Bar Pull-Ups
9 Squat Snatches (42.5/30)
6 Strict Handstand Pushups
Followed by…
800 Meter Run “Cash-Out”

PERFORMANCE
“Heather”
Buy-In: 800m Run
5 Rounds:
12 Pull-ups
9 Power Snatch (42.5/30)
6 Dumbbell Strict Press (15/10)
Cash-out: 800m Run

FITNESS
“Heather”
Buy-In: 800m Run
5 Rounds:
12 Pull-Ups
9 Power Snatch (35/25)
3 Wall Walks
Cash-out: 800m Run

Thursday 171005

By: 0

OPEN
“Team Nate”
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)

*Bar muscle ups can be used

PERFORMANCE
“Team Nate”
AMRAP 20
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (24/16)

FITNESS
“Team Nate”
AMRAP 20
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (16/12)