Tuesday, January 9th

STRENGTH TEST
A) Power Clean
-15 Min to build to a 1RM

B) 9min AMRAP
-8 Wallballs
-8 Hand Release Push-ups
-16 Walking Lunges 8p/ leg

-Directly into-

4 Rounds of:
-6 Power Cleans @65% of Part A
-6 Front Squats @65% of Part A

*Score is time for the 4 Rounds
**Note weight


Monday, January 8th

STRENGTH TEST
A) Back Squat building to a 3RM in 18min

B) 5 rounds
1 minute Row(cals)
1 minute Burpees
1 minute DUs/ SUs
1 minute REST

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for each movement.


Saturday, January 6th

A1) Reverse Barbell Lunge
3×20 (10p/ side)
A2) SL KB Romanian DL
3×20 (10p/ side)

B) In Teams of 2
Split Reps Evenly
-1000m Row
-100 Sit-ups
-80 HR Push-ups
-60 Box Jumps
-80 KB Swings
-100 Wall balls
-1000m Row


Friday, January 5th

A) 10 Min Pull-up/ C2B Practice

B) 15 Min to build to a heavy 3 Rep Thruster

B) Open Workout 12.5
Complete as many reps as possible in 7 Minutes following the rep scheme below:
3 Thrusters (100/65)
3 C2B Pull-ups
6 Thrusters (100/65)
6 C2B Pull-ups
9 Thrusters (100/65)
9 C2B Pull-ups
…Continue adding 3 reps, until the 7 Minutes is over


Thursday, January 4th

A1) Step-ups 3 x 8 each leg
A2) Ring Rows 3 x 8-12 reps

B) For Time:
-60 Box Jumps(24/20)
-50 KB/DB Snatch
-500m row
-40 Thrusters (45/35)
-30 RKB Swings (70/53)
-500m row
-20 Backsquats (135/95)
-10 Clean & Jerks (135/95)

20 Min Time cap


Wednesday, January 3rd

A) Back Squat
3×4 @ 80%
2×3 @ 90%

B) 15 Min AMRAP
-8 KB Snatches p/ arm (70/53) (alternating)
-12 wall balls (20/14)
-16 Sit-ups


Tuesday, January 2nd

A) 8 Min EMOM
*Weight building through EMOM, ending at a tough weight.
1 Power Clean
+
1 Squat Clean
+
2 Split Jerks

B) For Time:
-10 Clean & Jerks (115/80)
-8 TT2B/ K2C
-8 Box Jump Overs
-8 Clean & Jerks (135/95)
-8TT2B/ K2C
-8 Box Jump Overs
-6 Clean & Jerks (155/115)
-8 TT2B/ K2C
-8 Box Jump Overs
-4 Clean & Jerks (185/130)
-8 TT2B/ K2C
-8 Box Jump Overs
-2 Clean & Jerks ( 205/145)
** 25Min Time Cap


Monday, January 1st 2018

Happy New Year!!
Gym closed today, 1/1/2018
Regular schedule to resume 1/2/18!


Saturday, December 30th

REGULAR CLASSES

A1) SA KB Strict Press 3×6 Each arm
A2) Goblet Squat 3×12
A3) Strict Chin-up 3×12

B) In Teams of 4:
25Min AMRAP
1- Row 500m

2- 10 Box Jump Overs
10 Sit-ups

3- 10 KB swings
10 Ring Dips

4- 10 T2B/ K2C
10 Burpees


Friday, December 29th

REGULAR AM & PM Classes,
No Noon Class

A1) Ring Row
5×8-12

A2) Weighted Push-ups/ Push-ups
5×12

B) JACK
20 Min AMRAP
-10 Push Press (115/80)
-10 KB Swings (53/35)
-10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.