Monthly Archives: October 2016

monday 10.31.16

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Wear your costumes all day Monday!

1. 3 rnds

21 burpees

15 hollow rocks

2. squat clean + 2 jerks

or

1 rep max sqt clean if you don’t have one

3. 10 minute amrap (squat cleans)

5 cleans  65%

1 burpee MU

4 cleans 75%

2 burpee MU

3 cleans80%

3 burpee MU

2 cleans  90%

4 burpee ring MU

friday 10.28.16

Morning classes have been officially changed to

m/w/f: 5:30am/6:30am

tu/thu: 5am/6:30am 

1.coaches choice + 2x :30 back extension (on ghd or bench)

2. 21-15-9

Kipping HSPU

FS (135/95)

into

21-15-9

T2B

row cal

into

21-15-9

CTB pull ups

PC (135/95)

(21 min cap / 7 per 21-15-9)

thursday 10.20.16

1.coaches choice

2. Filthy Fifty

50 Box jump, (24/20)

50 Jumping pull-ups

50 Kettlebell swings, (53/35)

50 Walking Lunge total

50 Knees to elbows

50 Push press, (45/35)

50 Back extensions/ plate good mornings (45/25) supermans

50 Wall ball shots, (20/14)

50 Burpees

50 Double unders

tuesday 10.18.16

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Love these funny pics by Storman Norman. Who has the best funny/ goofy face? Comment/post your favorite in the “leave a reply” section.

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1. coaches choice + 2xME L-Sit

2a. bench press: 4×5

2b. barbell bent row: 4×7

3. otm 14

odd: 10 burpee box jump foot touch (24/20 no stand up)

even: 8 hspu (4inch deficit)