Wednesday, February 25th “Bad Meets Evil”

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Wednesday, February 25th

“Bad Meets Evil”

20 min OTM

odd min- athletes choice of gymnastic skill (pull up, chest to bar, Handstand push up, Handstand hold, Handstand walk, muscle up, ring dips, etc) *ask coach to assist in setting reps or time working on movement
even min- athletes choice of weightlifting skill (clean or snatch) adding weight as possible each round  *ask coach for setting reps per round

post gymnastic skill progress and highest weight achieved in weighlifting movement

 

**If you missed a cashout make it up!!!

Tuesday, February 23rd “Chicken Wing”

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Tuesday, February 23rd

1-10 min squat mobility

2-”Chicken Wing”

8 min AMRAP

15-KB Sumo DL HP (55/35)

15-wall balls (20/14)

post rounds plus reps

 

“Lean and Mean” cashout

100 calories for time row or Airdyne

post time to board

 

 

 

Monday, February 23rd “Rebel Soul”

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Monday, February 23rd

“Rebel Soul”
AMRAP 12
50 Double Unders
20 Kettlebell Swings (70/45)
7 Jerks (185/135)  *Modify weight as necessary

Post Rounds and Reps to Comments

“Lean and Mean” cashout

1 min sit ups

1min plank

1 min flutter kicks

1 min plank

1 min sit ups

 

Saturday, February 21st Team up Saturday!

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Saturday, February 21st

Team of 2 chipper

50-cal airdyne

60-pull ups

70-push ups

80-box over jumps (30/24)

90- air squats

80-box overs (30/24)

70-push ups

60-pull ups

50-cal airdyne

post time to board with creative team name!!!

Friday, February 20th Partner Friday

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Friday, February 20th

Teams of 2

20 min AMRAP

1000m row buy in (divide row evenly)

then  AMRAP

10- OH plate lunges (45/25)

10- Kb Sumo DL HP (70/55)

10-Sit ups

*complete entire round then switch with partner

post score to board

 

Thursday, February 19th “Enter Sandman”

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“Enter Sandman”
15-12-9
Thruster (95/65)
Chest To Bar Pull-Ups/ pull ups
-right into-
15-12-9
Burpee Box Jump (24/20)
hang clean (95/65)

post time to comments

 

“Lean and Mean” cashout

2 rounds

1 min toes to bar

1 min hollow rocks

rest 1 min

 

post reps to comments

Wednesday, February 18th “Kryptonite”

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Wednesday, Febuary 18th

“Kryptonite”

20 Min AMRAP

4-Strict Handstand push ups (x2 push ups)

8-Kb swings (70-/55)

12-Cal row/ airdyne

post rounds plus reps

*If you missed a cashout from earlier in the week make it up!!

 

Tuesday, February 17th “Fudgesicle”

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Tuesday, February 17th

“Fudgesicle”

Deadlift (205/135)

20-15-10

Double unders

50-75-100

Post time to comments

 

“Lean and Mean” cashout

push press 6-5-5-3-3 (add weight as possible)

*after each set 1 min plank

Monday, February 16th Happy Presidents day!

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Monday, February 16th

15 min AMRAP

40-Wall Balls (20/14)

30-Box Jumps (24/20)

20-Chest to bar/ pull ups

10-Power cleans (135/85)

5-Muscle ups/ 10-ring dips

 

“Lean and Mean” cashout

-tabata sit ups