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!)

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!

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! 

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. 

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%

Wednesday 8.15.2018

1. "Big Clean Complex"
6 Sets of:
High Hang Squat Clean+Hang Squat Clean+Squat Clean+Push Press+High Hang Squat Clean+Hang Squat Clean+Squat Clean+Push Jerk+High Hang Squat Clean+Hang Squat Clean+Squat Clean+Split Jerk

2. Midline
10:00 Recovery Bike
On the: 2:00, 4:00, 6:00, 8:00 Max L-Sit Hold

 

Tuesday 8.14.2018

Mark your calendars, Live Like Pat 8/25/2018

1. "Lead Foot"
AMRAP 4
27/21 Cal Row
27 Burpees
27 C2B Pull Ups
REST 4
AMRAP 4
21/15 Cal Row
21 Burpees
21 T2B
REST 4
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

2. Gymnastic Conditioning
AMRAP 5
20 DU, 2 HSPU
20 DU, 4 HSPU
20 DU, 6 HSPU
… climbing, add 2 HSPU each round

Monday 8.13.2018

When a levitating barbell is the least impressive thing in the photo...

1. Back Squat
On the 2:00
6 @ 70%
4 @ 75%
2 @ 80%
6 @ 72%
4 @ 77%
2 @ 82%
6 @ 74%
4 @ 79%
2 @ 84%

2. "Thin Air"
4 RFT
40 Air Squats
30 Abmat Sit Ups
200m Run

3. Snatch Complex
On the 1:30 for 7 sets
1 Power Snatch + 1 Squat Snatch @ 75%1RM
 

Gatorz Sunglass - Made in the USA