Wednesday 12.12.18

For Time:
100-80-60-40-20 DU
50-40-30-20-10 Butterfly Sit Ups

Alpha

2 Rounds
400m run
20 Deadlifts 315/225#


Every 2:00 x 5
20/16 Cal AB - Rest remaining

Tuesday 12.11.19

Build to Heavy 3 Touch & Go Squat Clean


AMRAP 9
3 Power Cleans 155/105
3 Front Squat 155/105
3 Push Press 155/105

For Time:
21-15-9
Single Arm DB Shoulder to OH
50 UB Hollow Rock

20 Min GOAT WORK


Monday 12.10.18

HAPPY BIRTHDAY GREGORY !

3 Rounds
100m Farmers Walk 53/35
20 KB FR Walking Lunges 53/35
20 Burpee's
20 BW Lunges

Alpha

Front Rack Box Step Up 5x5 @ 65% 1RM (tested 12/1/18 - if you missed this date, test your 1RM FR Box Step Up)

Choose 1 or Both:

Every 2 MIN x 5 RDS
20/16 Cal Row
Max Effort Burpee Over Rower

AMRAP 10
5 Strict Supine Barbell Row
5 Strict Ring Dip
5 KB OHS/side (light/medium)

BRING A FRIEND DAY IS THIS WEDNESDAY!

Saturday 12.8.18

In Teams of Three:
100 Cal Ski Erg
150 Wall Balls
150 Pull-Ups
150 Wall Balls
100 Cal Ski Erg
CAP 35

Alpha
5 Rounds:
AMRAP 3
1 Round Cindy
50 Double Unders
AMRAP Burpee Box Jump Over 30/24”

Friday 12.7.18

21-15-9
Deadlift 185/125
Box Jump 24/20
CAP 8

Accessory
Superset:
2:00 D-Ball Hold 150/100
1:00 AMRAP empty barbell good morning

Alpha

Testing: Find 1RM Front Squat

“Shoulder Triad”
15-12-9-6
Strict HSPU
Bench Press 50% of 1RM
Ring Dip

3 Way DB Row 5x10

Wednesday 12.5.18

2 Rounds For Time:
400m Run
15 Devil's Press 50/35
9 Bar Muscle Up

Seated Arnold Press 3x10

Alpha
Testing: Clean 1RM
Then:
“Painkiller Redemption 2”
AMRAP 5 min
Squat Clean 80%

AMRAP 4
Kipping CTB Pull Up (No Butterfly)
2-4-6-8-10...so on
*must be done in minimum multiples of 2

Tuesday 12.4.18

Happy Birthday Alvin Hom!

EMOM 4
5 Power Snatch 135/95
EMOM 4
4 Power Snatch 155/105
EMOM 4
3 Power Snatch 185/125


Alpha
Testing: Snatch 1RM
Then:
“Painkiller Redemption 1”
AMRAP 5 min
Snatch 80%

Choose 1:
Not For Time:
3 Rounds
Row 500m - RPE 7
8x GHR
3 Rounds
Row 250m - RPE 9
8x GHD Back & Hip Extension

GHD B&H Extension: https://www.youtube.com/watch?v=RDNIPcmP5vs

3 Rounds
AMRAP 5
Ski 750m
10 Strict TTB
AMRAP Legless Rope Climb
Rest 2:30

Monday 12.3.18

BULLETIN: ~ REASON 5 YEAR ANNIVERSARY IS THIS SATURDAY 6-10PM~!
RSVP HERE

AMRAP 18
10 Cal AB
3 Strict HSPU
6 T2B
9 AKBS

Alpha
Strength Testing
Find 3RM Back Squat

“California Toast”
For Time:
50/40 Cal AB
50 Wall Ball 20/14#
50 DB Box Step Over 24/20”, 50/35#

Saturday 12.1.18

Build to heavy 1RM Front Rack Box Step Up

In Teams of 3-4:
200m run
50 Synchro Worm Squat (25/25, using worm, sandbag or d-ball)
40 Synchro Worm Lunges (alternating using worm, sandbag or d-ball)
30 Synchro Worm Burpees
20 Synchro Worm Thruster (alternating using worm, sandbag or d-ball)

Complete 100 cal on assault bike (team) into

4 Rounds:
200m run (pairs)
10 Worm Clean & Press
25 Synchro Toes to Bar

Alpha

Jerk 5x3 @ 80%

Row 1000m - Time Trial (establish this as a 10)

Rest 5-10 min

Row 30 min @ 7