Tuesday – 170822

Tuesday – 170822

Performance Group A: Power Clean and Jerk, Build to a heavy single in 15 Minutes B1: Shoulder Press, 4 x 2-3; rest 2 minutes B2: Alternating Pistols, 4 x 4-5/leg @3101; rest 2 minutes C: Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65) 5 Burpees *...
Tuesday – 170822

Tuesday – 170822

Fitness Group A1: Shoulder Press, 3 x 8-10, @1201; rest 45 seconds A2: DB Russian Box Step Ups, 3 x 8-10/leg; rest 45 seconds A3: Ring Rows, 4 x 10-12; @2011; rest 45 seconds B: Every minute, on the minute, for 10 minutes: 10 Dumbbell Thrusters 5 Burpees * Score total...
Monday – 170821

Monday – 170821

 Fitness Group A1: Back Squat, 3 x 8-10 reps @ 30X1; Rest 45 seconds A2: Supinated Grip Pull-Ups, 3 x 8-10 reps @ 2110; Rest 45 seconds A3.: Floor FLR, 3 x 45-60 seconds; Rest 45 seconds challenge yourself with a plate or sandbag across your shoulder blades if you can...
Monday – 170821

Monday – 170821

Performance Group A1: Back Squat, 4 x 3-5 reps; Rest 20 seconds A2: Supinated Grip Pull-Ups, 4 x Max Reps; rest 3 minutes B: 5 Sets for time of: 10/5 Calorie Assault Bike 15/10 HR Push-Ups 20 Russian KBS (70/53) Rest 90 seconds b/n sets * Score time minus 6...
Saturday – 170819

Saturday – 170819

Fitness Group 31 Heroes – Scaled 31 Minute AMRAP of: Partner 1: 8 Thrusters, 115#/75# 9 Rope Lay-to-Stands 11 SD Box Jumps, 24″/20″ Partner 2: 400m Run with Sandbag 50#/30# Rx+ = 135/90# you may do rope climbs if...