Saturday 5/27/`17

Last day to sign up! 2 More spots left!

0-10min (10min) – 1mile Run, Max Power Clean and Jerk in remaining time (135/95)
10-13min (3min) – Rest
13-20min (7min) – 800m Run, Max Hang Power Snatch in remaining time (115/80)
20-23min (3min) – Rest
23-27 (4min) – 400m Run, Max Push-ups in remaining time

Friday 5/26/17

8 Spots left!

In teams of two, completely the following for time:
1200 Meter Run (together)
immediately followed by…
Partners alternate movements to complete a total of 14 rounds for time of:
5 Pull-Ups
10 Air Squats
15 Sit-Ups

Following the run, Partner A will perform 5 pull-ups, then Partner B performed 10 Air Squats, then Partner A performs 15 Sit-Ups, then Partner B performs 5 pull-ups, and so on until you’ve completed 14 rounds total. You DO NOT complete 14 rounds each! This is 7 rounds each! Kinda like a mock murph with a LOT lower volume.

Thursday – 5/25/17

Only a few more days to sign up! There will be scaled options available!

A. Take 15 minutes to build to today’s heavy…
Push Press x 1 rep

B. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (115/75 lbs)

Optional Accessory Work
*Assault Bike Conditioning
For time:
100 Calories of Assault Bike

*This is a test! Push yourself here.

Wednesday 5/24/17

Hey guys, not much movement on clearing this stuff out! It all has to be removed within next week!

A1. Back Squat; 6-8 reps x 4 sets, rest 45sec
A2. Ring Rows @2111; 8-12 reps x 4 sets, rest 45sec
A3. Walking Lunges with Dumbbells; 20 steps x 4 sets, rest 45sec
A4. Single-Arm Trap 3 Raises; 8-10/arm x 4 sets, rest 45sec
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating DB Snatches (70/50)
20 Wall Balls (20/14 lbs)

Tuesday – 5/23/17

Sooo this is an awesome picture!

Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Strict Handstand Push-Ups or L-Seated DB Press x Max Reps
+
Rest exactly 4 minutes, and then . . .
+
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
+
Rest exactly 4 minutes, and then . . .
+
Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 DB or KB Thrusters (50/35 lbs)
+
Rest exactly 4 minutes, and then . . .
+
Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar