Friday 2.22.19 FREE CLASS FRIDAY

FREE CLASS FRIDAY: FREE CLASS FOR REASON FIRST TIMERS TO OUR COMMUNITY :)

EMOM 24

8-12 Cal Row

8-12 Cal AB

8-12 Cal Ski

8-10 Burpees

Alpha

19.1 Movements Trial Run @ easy pace. Goal is to get a feel for the movements and get some blood flowing.



Thursday 2.21.19

MAKE UP A WORKOUT YOU’VE MISSED OR HIT A RECOVERY PACED WORKOUT

FOLLOW OUR CHECKLIST

ALPHA

20 MIN GOAT/WEAKNESS WORK & 20 MIN SKILL PRACTICE

Midline Stability

4 Rounds:

10 Ring Swings

5 Tuck to Headstand

10 Sumo Inchworm to Walk Out

5 Barbell/Ab Wheel Roll Out


Mobility - 20-40 min ROMWOD or Mobilizing


Wednesday 2.20.19

Open & Fitness

In teams of 2, 8 Alternating Rounds

50’ D-Ball Carry 150/100#

1 Rope Climb

5 Hang Power Clean 185/125#

10 Alt DB Snatch 70/50#

15/10 Cal AB

20 Burpees Over Bar

Alpha

Choose 1

Every 90S x 8 RDS

5 BMU + 30 DU

OR

Every 90S x 8 RDS

5-8 Kipping CTB Pull Up + 30 DU


Tuesday 2.19.19

Tempo Stiff Legged Deadlift 3-3-3-3-3 X140

AMRAP 14

7 Plate Weighted Hollow Rock

14 Wall Ball 20/14#.

54:00-59:00 Cooldown & Teardown



Alpha
Every 4 MIN x 4 RDS
Row 30/24 Cal
15 Burpee Over Rower

Monday 2.18.19

Open
Every 2 Min: AS LONG AS POSSIBLE (MAX 20 MIN)
5 Strict Ring MU
10 Burpee Box Jump Over 24/20”

Fitness
Every 2 Min: AS LONG AS POSSIBLE (MAX 20 MIN)
5 False Grip Ring Pull Up // Pull Up // Barbell Assisted Pull Up
10 Burpee Box Jump Over 24/20”

4 Rounds

Heavy D-Ball March 1:00

10 Nordic Hamstring Curls w/ Partner

Alpha
Every 3:00 x 5
10 Barbell Good Mornings - Medium Load

30’ HS Walk

Saturday 2.16.19

Teams of 2:

AMRAP 20

8 Toes to Bar

10 DB C&J 50/35#

AMRAP Cal Row

One partner rows or rest while one partner is performing the AMRAP of TTB/C&J. @18:00 teams will go AMRAP row only.

2 Scores: Rounds & Cals

5 Sets for Quality

10 Ice Cream Makers

0:30 Controlled HS Hip touches

Scale Ice Cream Makers

1: Knee Tucked Ice Cream Makers

2: Pull Up Bar ICM

3: Pull Up Bar Banded ICM


Alpha

Build to a Hang Squat CleaN

Choose 1

Not For Time Ring Dip(GO UB as possible) 6x15

Rest as needed

AMRAP 9 Minutes

3 L-Sit Pull Ups

12 Hollow Rocks

Control and quality is more important than total score

Friday 2.15.19

Open & Fitness

Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Half Kneeling Single Arm DB Press  x 6-8 reps each arm

AMRAP
5 MIN AMRAP - Push Up
4 MIN AMRAP - Pull Up
3 MIN AMRAP - Sit Up
2 MIN AMRAP - Air Squat
1 MIN AMRAP - KBS 70/53#


Score = Total count of everything


Alpha

Every 3 MIN x 5 RDS
30 Cal AB
20 Box Jump Over

Thursday 2.14.19

MAKE UP A WORKOUT YOU’VE MISSED OR HIT A RECOVERY PACED WORKOUT

FOLLOW OUR CHECKLIST

ALPHA

20 MIN GOAT/WEAKNESS WORK & 20 MIN SKILL PRACTICE

Wednesday 2.13.19

5 Sets
5 Weighted Strict Pull Up
10 Ring Dip

5 Rounds Not For Time:
100’ Suitcase Carry + Waiter Carry (Switch @50’)
8 Bent-Over Dumbbell Reverse Fly @ 20X0
8 Biceps Curl (Supinated Grip)

Open 12.1 - 7 Min AMRAP Burpees to 6”


Alpha

60 min Airbike @ 55RPM

Tuesday 2.12.19

Open & Fitness
10 min to build to a heavy Cluster

Every 7 Minutes for 21 Minutes
21 Cluster @50%
15 Burpee Over bar
9  Toes to Bar
Row/Bike/Ski for cals in remaining time (choose your worst)

Alpha
Every 3:00 x 5
5-8 Strict HSPU
15 GHDSU


50-40-30-20-10
Sit Up
30’ DB Death March (Heaviest UB Distance)