Saturday 12.29.18

Build to 5RM Front Squat

Teams of 4:
150 Cal Ski Erg
30 Sync. Worm Thrusters
150 Cal Row
30 Sync. Worm Thrusters
150 Cal AB
30 Sync Worm Thrusters

Friday 12.28.18

"The Chief"
5 Rounds
AMRAP 3
3 Power Cleans
6 Pushups
9 Air Squats
1 min Rest

Alpha

Open 13.1 (AMRAP 17 MIN)

Thursday 12.27.18

"Core Work Complex"

10 Rounds

3 V-Ups

6 Hollow Scissor Feet

9 Hollow Rocks

Rest as Needed BTW sets*


Bench Press

Build to Heavy Set of 6

4x4 @90% of 6 Rep


Alpha

Front Rack Box Step Up 5x5 (Increase load 5# from last session; 5# not 5#/side)

4 Rounds

Row 250m

5 Strict Supine Barbell Row

10 HSPU

15 D-Ball Lunges 150/100#

Wednesday 12.26.18 Bring a Friend!

Build to Heavy TNG 4 Rep Power Snatch

4 Rounds
15 Cal AB
9 Power Snatch 115/75#

Alpha

8 Rounds

AMRAP 0:30 Power Clean

Rest 0:90

All Singles, No TNG, Reset each rep

%: 52, 52, 60, 60, 65, 65, 70, 70

Monday 12.23.18 HOLIDAY SCHEDULE

Happy Holidays!

Christmas Eve: 9AM ONLY

Christmas Day: CLOSED

In teams of 4:


BUY IN:

“Santa’s Sleigh Broke Down”

800m RUN/WALK/CARRY w/ 200/150#


Christmas Mash

12 Rounds (one person working)
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to Overhead, 205/145

Team
12 Rounds for time of (2 person working):
12 Synchro Kettlebell Swings, 70/53
12 Synchro Burpees  

Team
4 Rounds
4 Rounds (3 Person Working)
24 Synchro Wall Ball 20/14#
48 Double Unders

Team
3 Rounds (2 people working)
24 Ca AB Bike
24 Synchro Pull-ups

Team
2 Rounds (2 people working)
24 DB Box Step Overs 50/35#
24 HSPU

(One Working)
100 Burpee Box Jump Overs 30/24”

Alpha
Front Rack Box Step Up 5x5 (Increase load 5# from last session; 5# not 5#/side)

Saturday 12.22.18

In Teams of 2:
400m Team Run
30 Man Makers 50/35
600m Team Run
20 Man Makers 50/35
800m Team Run
10 Man Makers 50/35

Alpha
5 x 2 Power Clean + 1 Jerk 185/135#

3 Rounds
50 D-Ball Squat 150/100#
500m Ski
1000m Bike Erg
Rest 5:00

Friday 12.21.18

For Time:
12-9-6
Deadlift 315/225
Box Jump 24/20
21-15-9
Deadlift 225/155
Box Jump 24/20

Alpha
Row 30 minutes

Wednesday 12.19.18

For Time:
60/50 Cal AB
50 Wall Ball
40 T2B
30 Power Clean 135/95
20 Burpee Over Bar

Alpha
Every 0:90 x 5 Rounds
20 Cal Row
AMRAP HSPU

AMRAP 9
10 Toes to Bar
20 Push Up
30 DU


Tuesday 12.18.18

Happy Birthday Benedict!

3RM Thruster
Front Rack Box Step Up 5x5 @ 80
Standing Alternating DB Strict Press 3 x 8/side

Alpha
Front Squat 3x3 @ 75, 3x2 @ 80, 3x2 @ 85

4 Rounds
30/21 Cal AB
16 GHDSU
8 GHR
Accumulate 2:00 L-Sit on Parallettes
Rest 2:00