2017 04 13
“THE FABULOUS 50”
FOR TIME
50 DL (95#/65#)
50 AIR SQUATS
50 SHOULDER TO OH (95#/65#)
50 BURPEES
50 HANG POWER CLEANS (95#/65#)
2017 04 12
2017 04 11
AMRAP 8 MIN
5 power cleans (185#/125#)
10 Alternating pistols
15 CTB Pull ups
Rest 2 min
AMRAP 8 MIN
15 Wall Balls (30#/20#)
10 Deadlifts (185#/125#)
5 Bar facing burpees
2017 04 10
20-18-16-14-12-10-8-6-4-2
Alternating DB Power Snatch (50#/35#)
Single arm overhead alternating lunge
2017 04 09
FOR TIME
50 BACK SQUATS (135#/95#)
40 PULL UPS
30 SHOULDER TO OVERHEAD (135#/95#)
50 FRONT SQUATS (95#/65#)
40 PULL UPS
30 SHOULDER TO OVERHEAD (95#/65#)
50 OVERHEAD SQUATS (75#/55#)
40 PULL UPS
30 SHOULDER TO OVERHEAD (75#/55#)
2017 04 07
2017 04 06
“COAST RANGE MILE”
5 farmers walk laps around the building. (80#/62#)
1st lap 5 burpees every time you put weight down
2nd lap 4 burpees
3rd lap 3 burpees
4th lap 2 burpees
5th lap 1 burpee
*The roll up door is base. No burpees required when you get there. Rest as needed and continue on your next lap.
2017 04 05
EMOM 8 MIN (ascending in weight)
1 CLEAN PULL + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT
REST 2 MIN, THEN…
5 ROUNDS
AMRAP 1 MIN
100 M SPRINT
MAX SQUAT CLEANS @ 75% OF COMPLEX WEIGHT
REST 2 MIN
2017 04 04
5 ROUNDS
1 MIN – ASSAULT BIKE FOR CALORIES
1 MIN – D-BALL OVER SHOULDER (110#/80#)
1 MIN – SLED PUSH OR DRAG (HEAVY!)
1 MIN – FRONT RACK STEP UP (95#/65#)
2017 04 03