Warm Up: Perform 3 rounds for form 20 Shoudler Taps 20 Scap Pushups 10 Cobra into Downward Dog 10 Scorpions on stomach 100m Run Metcon (AMRAP – Rounds) 20 Min Skill EMOM: Minute 1: 7 Wide Grip Pullups Minute 2: 14 Box Dips Minute 3: 14/10 Calorie Row Minute 4: :45 Sec Plank Comp Optional:…
Metcon (AMRAP – Reps) AMRAP – 18min In Partners Run 500m 30 Pull Ups 30 Push Ups 30 Wall Balls Comp Optional Run 500m 30 Muscle Ups 30 HSPU’s 30 Wall Balls Run counts for 50 reps
Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 To learn more about Bradshaw click here
Metcon (6 Rounds for time) Complete every 4 minutes for 24 minutes (6 rounds) 200m Run 10 Pull Ups 10 DB Deadlift (22.5/15) 10 DB Power Clean *try to beat your time each round* – Comp Optional- 100m run 10 Ring Muscle ups 10 DB Deadlift (22.5/15) 10 DB Power Clean
Happy Birthday Coach Jakey! ???????? Metcon (AMRAP – Reps) In Partners Perform as Many Reps as Possible in 25 Min 500m Run 25 KB Swing (24/16) 30 Box Jumps (24/20) 25 Pullups Both Partners must complete all rounds and reps individually, however only one partner can work at a time (except the run, you both…
Thruster (Spend 15min Warming Up a heavy 5 reps) Perform 10 ring rows between sets for Form. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
Wednesday 10th May 2017 Thruster (7, 7, 7, 7, 7, 7, 7 @ 70% 1RM) *7 Strict Pull Ups between each set* ! Hold 1 weight through all 7 sets of 7 ! Metcon (Time) For Time: 15, 12, 9, 6, 3 reps of: Thrusters 42.5kg/30kg Toes 2 Bar – 8min Cut Of –
Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats – Comp Optional – Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups…
Metcon (AMRAP – Rounds and Reps) Perform as many Rounds as Possible in 12min 300m Run 9 DB Thrusters 22.5kg/15kg 15 Pull Ups **Bring a friend for free Saturday (18th)**
