Month: January 2018

Animal

3 sets:

Row 2x 30 seconds easy, 30 seconds moderate, 30 seconds hard

Rest 1 minute

AMRAP 3 minutes: Bounding single-unders 50ft, Bearcrawl 50ft

Rest 1 minute

Bike 2x 30 seconds easy, 30 seconds moderate, 30 seconds hard

Rest 1 minute

Iron Heart

Every 2 minutes for 6 rounds:

2 power snatches

2 snatches

2 overhead squats

Rest 2 minutes

Every 2 minutes for 6 rounds:

2 power cleans

2 front squats

2 jerks

The weight can increase between rounds, and between the snatches and cleans.

Rest as needed

5×10 double kettlebell front squats AHAP

Rest 60 seconds

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Max Effort Monday!

#006

Rings and swings

50/40 assault bike calories

40 muscle-ups

30 Kettlebell swings (70/55lb.)

20 toes-to-bar

10 calorie row

Time cap: 21 minutes

Friday night fight!

#005 – D-Day

Part 1

In 15 minutes build to a heavy deadlift double

Rest 5 minutes

Part 2

As many rounds and reps as possible in 14 minutes:

10 Dumbbell hang squat cleans (50/35lb.)

10 Dumbbell shoulder to overhead (50/35lb.)

10 Dumbbell thrusters (50/35lb.)

30 lateral box jump-overs (30/24 inch.)

Part 1

Cranky Cindy

5 -3 minute rounds:

5  L-pull-ups

10 ring push-ups

20 single arm dumbbell overhead walking lunges (50/35lb.)(Alternate at 10 reps)

*The pull-ups and push-ups should be very challenging. Add weight if you are getting more than a minute of rest in the round.

Rest 5 minutes

Part 2

Bad Atlas

3 sets:

10 stone to shoulder, alternating AHAP

200ft stone carry AHAP (not shouldered)

10 loaded leg raises AHAP

Time cap: 15 minutes

*You can use two different loads for the stone to shoulder and the stone carry.