Wednesday 9.12.18

 Never finish alone.

Never finish alone.

  1. Tempo Deadlift
    7 Sets of 3 Reps
    Normal Tempo Up
    :05 controlled lower to the floor

    2. “Freya”
    For time:
    200 Meter Run, 21 Deadlifts (225/155)
    200 Meter Run, 18 Handstand Push-ups
    200 Meter Run, 15 Deadlifts (225/155)
    200 Meter Run, 12 Handstand Push-ups
    200 Meter Run, 9 Deadlifts (225/155)
    200 Meter Run, 6 Handstand Push-ups

 Always nice to get outside and USE OUR FITNESS! :)

Always nice to get outside and USE OUR FITNESS! :)

1. "Distressed Denim"
3 Rounds For Time: 
60 Air Squats
21/15 Calorie Assault Bike
15 Hang Power Cleans (155/105)

2. Tempo Back Squat
6 Sets of 2 reps
5 second negative, 1 second pause in bottom

Tuesday 9.4.18

 A wonderful day at the Holt's House bidding farewell to Summer '18. (Thank you guys for hosting!)

A wonderful day at the Holt's House bidding farewell to Summer '18.
(Thank you guys for hosting!)

1. "Lace Up"
AMRAP 13:
60 DB Snatches (50/35)
50 Wall Balls (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20'')

2. Back Squat
Every 3:00:
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

Friday 8.31.18

 Welcome home, Jennifer! We cannot wait to hear about your adventure!

Welcome home, Jennifer! We cannot wait to hear about your adventure!

1. 3 Position Power Snatch
Build to a heavy set for the day

2. Daily Dozen
AMRAP 12:00
12 Lateral Burpees
9 Power Snatch (115/80)
6 Bar Muscle Ups

3. Midline
4 Rounds:
500m Row @ 2k pace
21 GHD Sit Ups
-Rest 1:30 between rounds-

Thursday 8.30.18

 LIVE LIFE on the EDGE! 

LIVE LIFE on the EDGE! 

1. "Annie's on the Run"
For time: 
100 Double Unders, 50 Sit Ups, 200m Run
80 Double Unders, 40 Sit Ups, 200m Run
60 Double Unders, 30 Sit Ups, 200m Run
40 Double Unders, 20 Sit Ups, 200m Run
20 Double Unders, 10 Sit Ups, 200m Run

2. Front Squat
3x5, climbing

Monday 8.27.18

 Strong, Beautiful ladies inspiring FUTURE generations of confident and courageous women. 

Strong, Beautiful ladies inspiring FUTURE generations of confident and courageous women. 

1. "Powder Keg"
AMRAP 5: 
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
- Rest 5 Minutes -
AMRAP 5: 
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
 - Rest 5 Minutes -
AMRAP 5: 
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

2. Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

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