19 Feb 2018

“Fran”

21-15-9 reps for time of:
Thruster @ 42.5kg/30kg
Pull-Ups

18 Feb 2018

Part 1)
Deadlift: 3-3-3-3-3

Part 2)
8 Minute AMRAP
10 Push ups
10 Hollow Rocks

16 Feb 2018

Part 1)
Front Squat: 3-3-3-3 w . 3 second pause

Part 2)
“Tabata in your dreams”
8 efforts on each exercise of 20 seconds on/ 10 seconds off. 1 minute rest between exercise
Row (Cals)
Handstand Push-Up
Russian KB Swing
Burpee

15 Feb 2018

Part 1)
5 x 60 seconds on/10 seconds off
A) Wall Facing Handstand
B) Kick Up Handstand
C) Free standing assisted

Part 2)
“Crelen” – Rx
3 Rounds for time:
Run 400m
21 Box Jumps @ 24″/20″
6 Bar Muscle Ups

OR

“Crelen” – Intermediate
3 Rounds for time:
Run 400m
21 Box Jumps @ 24″20″
12 Chest-to-bar Pull-ups/Pull-ups

OR

“Crelen” – Scaled
3 Rounds for time:
Run 400m
21 Box Jumps @ 24″/20″
12 Ring Rows

14 Feb 2018

Part 1)
3RM Snatch (Power or full permitted)

Part 2)
Choose a weight, based on part 2, that you feel you could complete the following.
Every minute on the minute for 5 Minutes:
6 Snatch’s. (aim is to the touch and go)

Part 3)
Core Destroyer – January 2018
9 Minute AMRAP:
20 Hanging Flutter Kicks
20 Strict (Hands on Chest) Sit-Ups
60 Second Elbow Plank Hold

13 Feb 2018

Part 1)
Straight Arm – Meat Hooks & L to Planche

Part 2)
12 Minute AMRAP:
8 DB Snatch @ 30kg/22.5kg
10 V-Ups
12 Lateral Jumps over the Dumbbell

12 Feb 2018

Part 1)
Push / Pull – Kipping Pull-ups/Muscle Ups/Handstand Push-Ups

Part 2)
For Time:
Run 400m
21 Burpees to a touch
Run 400m
15 Burpees to a touch
Run 400m
9 Burpees to a touch

11 Feb 2018

Part 1)
Thruster – 3RM

Part 2)
Partner 17.5
10 Rounds for time :
9 Thrusters @ 42.5kg/30kg
35 Double Unders
– Alternate Rounds

Rx+ = Individual (20 minute CAP)

*DUMPING THE BAR = RESTART THE ROUND*

09 Feb 2018

Part 1)
4 Rounds:
20 secondds dip support w.turn out
10 seconds rest
20 seconds chin over bar hold
10 seconds rest.

Then…

4 Rounds
20 seconds dip bottom support
10 seconds rest
20 seconds on arm Hang
10 seconds rest

Part 2)
“The Atheron Road Shuffle”
For time:
Row 500m
Run 870m
30 Burpees to a touch”
One round, MAX EFFORT!!!!

08 Feb 2018

Part 1)
Spinal Work
3 Minutes Wall Spinal Waves
Chinese Abs (90 seconds rotation, 90 seconds lateral)

Part 2)
“Morrison”
50-40-30-20-10
Wall Ball @ 9kg/7kg
Box jumps@ 24″/20″
Russian Kettlebell Swing@ 24kg/16kg

Intermediate:
“3/4 Morrison”
Start at the 40’s
Wall Ball @ 9kg/7kg
Box jumps@ 24″/20″
Kettlebell Swing@ 24kg/16kg

Intermedia 2:
1/2 Morrison.
25-20-15-10-5
Wall Ball @ 9kg/7kg
Box jumps@ 24″/20″
Kettlebell Swing@ 24kg/16kg

Scaled:
21-15-9
Wall Ball @ 9kg/7kg
Box jumps@ 24″/20″
Kettlebell Swing@ 24kg/16kg