Archives

Monthly Archive for: ‘January, 2019’

Wednesday 1.23.19

Wednesday 1.23.19 Open 14.1 10 Minute AMRAP 30 Double Unders 15 Snatches 75/55

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Tuesday 1.22.19

Tuesday 1.22.19 Teams of Two 12 – 24 – 36 Row Synchro Thrusters 75/55 – 35/20 Synchro bar facing burpee over the bar Rotate as needed on the rower. For thrusters, one person uses the barbell, the other the dumbbells.

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Monday 1.21.19

Monday 1.21.19 3 x 5 Strict Press – Heavy Then 3 – 4 rounds 7/7 Single Leg Box Squat – Weighted, if possible 6/4 Negative Push-Ups – 4 count down 45 Second Left Side Plank 7/4 Strict Pull Ups 45 Second Right Side Plank

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Friday 1.18.19

Friday 1.18.19 25 Snatch 75/55 25 Push Press 25 Toes 2 Bar 25 Deadlifts 165/125 25 DB Box Step Overs 35/30 30 DB Lunges Workout starts with 15 wall balls. Work for 3 minutes. Rest for 1. Always starts back with 15 wall balls. Chipper style/must complete all reps

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Thursday 1.17.19

Thursday 1.17.19 EMOM – 4 Rounds 10/7 Cals Bike 45 Sec Sandbag/Dball Hold – Heavy 35 Double Unders 15 Goblet Squats 53/35 20 Flutter Kicks Note: No 6:15 Class Thursday night due to coaches meeting

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Wednesday 1.16.19

Wednesday 1.16.19 Teams of Two 5 Rounds 400 M Row 20 Thrusters 95/65 20 Pull Ups Both athletes can work at the same time. Full round must be completed before the start of the next round.

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Tuesday 1.15.19

Tuesday 1.15.19 10 – 9 – 8 – … – 1 Clean & Jerk 135/95 Burpee Box Jump Over

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Monday 1.14.19

Monday 1.14.19 3RM Back Squat Then 8/5 Ring Dips 60 Sec Plank 200 M Run 7/7 Step Ups 25 Sit Ups

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Friday 1.11.19

Friday 1.11.19 15 Minute EMOM 8 Toes 2 Bar 12/8 Push Ups 14 Goblet Squats Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks. AM crew, dress warm!

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Thursday 1.10.19

Thursday 1.10.19 5 Rounds 400 M Run 14 Back Rack Walking Lunges 55/75 10 Hollow Rocks 1 Min Rest Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks. AM crew, dress warm!

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