Saturday 8.18.18

Team

Take 10 min to build to heavy thruster, then:

Every 0:30 x 8 Rds: Complete Squat Clean + 2 Thruster; Rest 0:60s (12 min total)

 

Individual:

at 0:00

For Time 10 down to 1 reps of:

DB Box Step Overs 24/20"

Devil Press 35/25

 

at 15:00

5 Rounds:

15 DB Front Squats 35/25

15 Pull-Ups

10 Slam Balls 30/20

 

At 30:00

3 Rounds:

400m Single Arm KB Farmer Carry 70/53lb

15 Plate Sit-Ups 45/35lb Plate

 

Friday 8.17.18

Open

21-15-9

Ring Dip

15 OHS 115/75#

12-9-6

Ring Dip

12 Front Squat 135/95#

9-6-3

Ring Dip

9 Back Squat 155/105#

 

Fitness

21-15-9

Box/Matador Dip + 5 Count Ring Support (each set)

15 OHS 75/45#

12-9-6

Box/Matador Dip + 5 Count Ring Support (each set)

12 Front Squat 95/65#

9-6-3

Box/Matador Dip + 5 Count Ring Support (each set)

9 Back Squat 115/80#

 

Thursday 8.16.18

Make up for a workout you missed this week, or do some skill or strength work.

Wednesday - Bring a Friend Day

50-40-30-20
Russian KBS
Slam Ball 30/20#

Alpha
8 Sets to build to challenging complex: Snatch + OHS
No misses due to weight.
 

Tuesday 8.14.18

5 Rounds

5 Deadlift 275/185#

10 Burpees

 

Weighted Plank 4x60s

 

Alpha

Strict Pull Up; 3x Max Sets

 

For Time:

10-9-8-7-6-5-3-2-1 Toes to Bar

10 Cal Bike

CAP 8

Monday 8.13.18

Open & Fitness
Front Squat 2-2-2-2-2-2-2-2-2-2 (10 total)

Team Lying Leg Raises: 3 sets of 10

Alpha 
“Gut Check”
5 Rounds
15 DB Thruster 35/25#
12 GHD Sit Up
9 Pull Ups

All reps must be done unbroken; CAP 8
 

Saturday 8.11.18

“Huh, what?”

“Grace” - 30 Clean and Jerks

Then

“Annie” - 50-40-30-20-10 Double Unders & Situps

Then

“Grace”

Then

“Annie”

Then

“Isabel” - 30 Snatches

Then

“Annie”

Then

“Isabel”

Then

“Annie”

Friday 8.10.18

“Mary”

AMRAP 20
5 HSPU
10 Pistol
15 Pull Up
 

Thursday 8.9.2018

USE THIS TIME:
TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY)
TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES AND MOVEMENTS YOU HATE)

Wednesday 8.8.2018

10 minutes to find a challenging set of 3 Front Squat

“Karen”
For Time:
150 Wall Ball 20/14#

CAP 20