Thursday 10.26.2017

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Primer: Coaches Choice Metcon: TFX 4 Pro/Amateur/Team Division (Masters 35-39, Masters 40-44) 4 MINUTE AMRAP 3 Ring Muscle Ups 6 Strict Handstand Push Ups 36 Double Unders If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible making it an 8 minute AMRAP Masters 45-49 Men Division 4 …

Wednesday 10.25.2016

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Primer: In 10:00 2k Bike 400m run 60’ monster walk 30 row Strength: Every 2:00 for 10:00 40% T2B Metcon: Performance/Fitness Teams of 2 trade MOVES AMRAP 16 200m Run 600m Bike 400m Row Core Teams of 2 trade MOVES AMRAP 16 200m Run 400m Bike 300m Row

Tuesday 10.24.2017

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Primer: Coaches Choice Strength: In 10:00 build to a heavy complex 1 deadlift + 1 power clean + 1 Hang squat clean + 1 S2O Metcon: TFX #6 X2 with 3:00 between AMRAPs Pro/Amateur/Team Division (Masters 35-39, Masters 40-44) 3 MINUTE AMRAP 12 Hang Power Cleans 9 Burpee Box Jump Overs Men will use a 185# Barbell and 30” box …

Monday 10.23.2017

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“PRIMER” EMOM 6 Odd- 8 scap pulls + 8 Arch Hollow Kips Even- 8 TTJJ + 20-40-60 shuttle “STRENGTH” Every 2:00 X5 40% Pullups “METCON” Performance Every 3:00 X4 400m Run 20 Overhead Plate Lunges 45/25 Fitness Every 3:00 X4 300m Run 18 Overhead Plate Lunges 35/15 Core Every 3:00 X4 200m Run 16 Overhead Plate Lunges 25/10

Saturday 10.21.2017

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“Conditioning” Teams of 3 AMRAP 30 1 person is always rowing – rotate every 2:00 The other 2 are trading every 15 reps 45 OH Plate Lunge 45/35 45 Burpee Pullups 45 Box Jump Overs 24/20″

Friday 10.20.2017

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“PRIMER” Coaches Choice “Conditioning” TFX Qualifier 2 & 3 QUALIFIER TWO 20 MINUTE AMRAP 150 CALORIE ROW or BIKE THEN… 5 ROUNDS 5/4/3/2/1 GROUND TO OVERHEAD 10 CHEST TO BAR PULL UPS 20 ALTERNATING PISTOLS REST 2 MINUTES AFTER AMRAP THEN… QUALIFIER THREE 3 MINUTES TO ESTABLISH MAX GROUND TO OVERHEAD “Options” Pro/Amateur/Team Division (Masters 35-39, Masters 40-44) Qualifier Two: …

Thursday 10.19.2017

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“PRIMER” Coaches Choice “STRENGTH” Every 2:00 X5 35% of your max Pullup set *Round down Every 2:00 X5 35% of your max T2B *Round down “CONDITIONING” Performance / Fitness 21-15-9 Over head squats 75/55 Box Jumps 24/20 Core 21-15-9 Overhead squats 45/35 Box Jumps

Wednesday 10.18.2017

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“PRIMER” EMOM 8 minutes O: :45 Calorie Bike E: 5 Scap Pulls + 5 Arch/Hollow Kips + 5 Push-ups + 5 Air Squats “CONDITIONING” 20 Min AMRAP: (with a partner, trade as needed) Performance/Fitness 100 DU 75/60 cal Bike 300m run 40 SDHP (95/65) Core 200 SU 50/35 cal Bike 200m run 30 SDHP (75/55)e “ACCESSORY” 3 Sets or in …

Tuesday 10.17.2017

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PRIMER: coaches choice Gymnastics Strength: EVERY 2:00 x5 HSPUs METCON: TFX QUALIFIER ONE 12 MINUTE AMRAP 10 CALORIE ROW 25 SIT UPS 50 DUMBBELL THRUSTERS Pro/Amateur/Team Division (Teens 16-17, Masters 35-39, Masters 40-44, Masters 45-49) Men use 50lb dumbbell Women use 35lb dumbbell Intermediate/Scaled Division (Masters Men and Women 50+, Teens 14-15, Community Division) Men use 35lb dumbbell Women use …

Monday 10.16.2017

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“PRIMER” AMRAP 6 5 Yoga Push Ups 10 Goblet Squats 15 RKBS “CONDITIONING” Death By Every Other Minute until Failure x 3 Sets: 2 Bench Press 2 Front Squat * from ground 2 Deadlift 4 Bench Press 4 Front Squat * from ground 4 Deadlifts ….continue to add 2 rep until failure REST 3:00 between sets Bench: (185/125) (155/105) (115/75) …