Monday: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Post time and load to comments. Tuesday: Open 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders Power sna
Class Reminders: 1. Sign in prior to the class time you plan on attending. Reservations close at the start time of any class. 2. Discuss what workout you plan on performing with a Coach upon arrival to any flex class. Have a plan. A coach will advise if its a good plan or a bad plan.
Monday: Reps For time: 21-18-15-12-9-6-3 Thruster CTB Pull-up (18 minute cap) Tuesday: Complete as many reps as possible in 7 minutes following the rep scheme below: DB/KB Ground to Overhead, 2 reps 2 Toes-to-bar BD/KB Ground to Overhead, 4 reps 4 Toes-to-bar BD/KB Ground to Ov
Monday: Reps For Load: Bench Press 1-10-1-20-1-30 Tuesday: “Jenny” AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run Wednesday: 1 Power Clean + 1 Push Press Build to a Heavy Double in the Complex. Thursday: 30:00 row for dist
Monday: 2-3 sets, Alternating Each Round for time: (1 set is both rounds) Round 1: 300m Row, 200’ farmers carry (70/53), 10 shoulder (strict) Press (75/55) Rest as needed Round 2: 250m Row, 30 Double/Single Unders, 10 Russian Kb swings (80/63) Rest as needed. Repeat ***Do not hold ba
Training Week of 16 Jan- 21 Jan, 2017 Video for this week Monday: Complete AMWAP (as much work as possible) in 22 minutes: 200m Run/walk/Jog carrying a Med-ball (20/14) 9 Unbroken Toes To Bar or Hanging leg raises 1 Muscle-up (2-pull-ups) 200m Run/walk/Jog carrying a Med-ball (20/14)