Monday 08/29/160

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Darcy & Kristi

Workout of the Day
Strength – Single arm overhead squat – use dumbbell or kettlebell – 4×3 – each arm
then
3 Rounds
15 Hang Dumbbell Power Snatch Right Arm (55/35)
15 Chest to Bar Pullups
15 Hang Dumbbell Power Snatch Left Arm (55/35)

Post your scores to the Whiteboard.

Friday 08/26/160

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-Reece & Brynn working on their wallwalking

Mobility – 15 Minutes

Then

“Helen”
3 Rounds
400m Run
21 Kettlebell swings (green/yellow)
12 Pullups

Thursday 08/25/160

KELLIE
-Kellie

Skill Work – Snatch

Then

3 Rounds
10 Snatch (135/85)
75 Double Unders

Wednesday 08/24/160

BRITNEY
-Britney

10 Minute EMOM – 1 Power Clean + 1 Squat Clean + 1 Hang Power Clean @65% 1RM Power Clean

Then

400m Run
35 Power Cleans (135/95)
400m Run

Tuesday 08/23/160

karen
– Karen 285# deadlift … knocking on the 300# door!

Power – Max Height Box Jump

Then

21-15-9
Pullups
Box Jumps
*Farmers Carry around building between rounds AND after 9 to finish

Monday 08/22/160

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Anna

Workout of the Day
“Another Total”
15 Minutes to Reach 1RM Front Squat
15 Minutes to Reach 1RM Deadlift
10 Minutes to Reach 1RM Push Jerk

Post your scores to the Whiteboard.

Friday 08/19/160

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Mack Truck

Workout of the Day
5 Rounds not for time
90 second plank on hands
20 Hollow Rocks
20 Supermans
then
7 Minute AMRAP
10 Alternating Goblet Lunges (green/yellow)
5 Bar Muscle Ups

*Mod for MU is 5 Pullups + 5 Pushups

Post your scores to the Whiteboard.

Thursday 08/18/160

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Grace & Kelsey

Workout of the Day
Strength – Strict Press – 4×5 – Find a challenging 5 rep press and stay at that weight for all 4 sets
then
3 Rounds
Run 400m
20 Shoulder to Overhead (135/85)

Post your scores to the Whiteboard.

Wednesday 08/17/160

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Cap & Kelli

Workout of the Day
Open Skill Day – 15 Minutes
then
AMRAP or As Far As Possible in 16 Minutes
70 Wallballs (20/14)
60 Double Unders
50 Deadlift (225/135)
40 Burpee Lateral Bar Jumps

Post your scores to the Whiteboard.

Tuesday 08/16/160

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Liz

Workout of the Day
Strength – Reverse tabata – 10 seconds on 20 seconds off for 8 rounds – hollow position hold – then – Accumulate 5 minutes handstand hold
then
40-30-20-10
Situps
Box Jumps (24/20)

Post your scores to the Whiteboard.