20161031

3-6-9-12-15-12-9-6-3
burpees
overhead squat 75/45

20161028

For time in teams of 3

200/300 calorie

Pt1: assault bike

Pt2: 8 thrusters

       3 muscle up

Pt3: rest

*alternate stations every 2 min till calories are reached

20161027

Shoulder Press
3-3-3-3-3

20161026

5 min of max wallball 20/14

4 min of max hand stand pushup

3 min of max toes to bar

2 min of max burpees

1 min of max double unders

Score = total reps

20161025

0-3min:3 rounds
3 pull up
6 push up
9 squat

3-6min:3 rounds
4 pull up
8 push up
12 squat

6-9 min:3 rounds
5 pull up
10 push up
15 squat
*continue until unable to complete the 3 rounds in the 3 min

20161024

3 min amrap

10 Russian KB swing
5 burpee box jump over 24/20
Rest 1 min
Repeat x3 for a total of 3 rounds

20161021

 12 min amrap

1 hang power clean 135/95
5 hand release push up
2 hang power clean
10 hand release push up

* continue to add 1 clean and 5 push up each round

20161020

Hang Squat Snatch

3-3-3-3-3

20161019

EMOM 12 min

ODD: 3 push press @75%
EVEN: 40 du

20161018

For time: working on odd minute and resting on even minute

50 box jump 30/24
75 power snatch 75/55
100 wall ball

20161017

12 min amrap

12 front squat 125/85
12 pull up
12 sit up
12 burpees

20161014

4 rounds

21 wall ball 20/14
18 pull up
15 kb 53/35
12 hspu

20161013

Thruster
5-5-3-3-3-1-1-1-1

20161012

15 min AMRAP

10 DB push press
10 box jump
20 double unders

20161011

7 rounds on the 5min of:

100m shuttle run
15 kb 53/35
15 burpees
100m shuttle run

*each round is meant to be a sprint.
rest remainder of the 5 min

20161010

HAPPY THANKSGIVING

NO CLASSES

20161007

Tabata This

8 rounds-20 sec of work, 10 sec rest

squat
row
pull up
push up
sit up

20161006

Snatch
1-1-1-1-1

20161005

" Betty"
5 rounds for time

12 push press 135/95
20 box jump 24/20

20161004

5 rounds
For Time:

30/20 cal row on assault bike
30 abmat sit up
3 rope climb 15ft

20161003

21-15-9

Front Squat 115/85
Chest to bar pull up