Wednesday 2-7-18

“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Schwinn Bike (Row)
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Strength
Clean
Ohs

Tuesday 2-6-18

Push Press
5 Sets of 3

“Waterworks”
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

Strength
P press
Snatch

Monday 2-5-18

“Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips

Strength
Bench
Dl

Friday 2-2-18

“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

Thursday 2-1-18

21-15-9 reps for time of:
Dumbbell Burpee, 50’s/35’s
Handstand Push-up

3 Rounds for time of:
10 Hang Power Cleans, 155/105
50 Ft, Front Rack Lunge, 155/105
15 Chest-to-bar Pull-ups

3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Toes-to-bar

Wednesday 1-31-18

“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Strength
Clean
Bench

Tuesday 1-30-18

“Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Schwinn Bike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Schwinn Bike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Schwinn Bike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Schwinn Bike
Max Power Cleans (185/135)

Strength
Jerk
F squat

Monday 1-29-18

Overhead Squat
Heavy Single

“Over and Over”
9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)

Strength
Snatch
Dl

Friday 1-26-18

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

Thursday 1-25-18

21-15-9 reps for time of:
Dumbbell Burpee, 50’s/35’s
Handstand Push-up

3 Rounds for time of:
10 Hang Power Cleans, 155/105
50 Ft, Front Rack Lunge, 155/105
15 Chest-to-bar Pull-ups

3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Toes-to-bar