February 27-March 4, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A.. 1000m Row (5 Min) B. 4 Min Max Pullups C. 12 Min EMOM: Even: 20 Unbroken Kettlebell Swings (53/35/25/20) Odd: 25 Unbroken Butterfly Situps A. 5×5 Back Squats: (12 Min) B. 12 Min AMRAP: 10 Shoot Throughs 10 Knees to...

February 20-25, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A. 25 Min AMRAP: 10 Clean and Press (75/55/45/35) 10 Barbell Sumo Deadlift High Pull (75/55/45/35) 10 Over the Bar Burpees 2 Laps A. 1RM Power Clean (12 Min) B. 12 Min AMRAP: 1 Bear Crawl (Down and Back = 1) 20 Straight Leg...
February 13-February 18, 2017

February 13-February 18, 2017

MondayTuesdayWednesdayThursdayFridaySaturday Benchmark! A. Max Pullups (7 Min) Options: 1. Band-strict, legs straight -can hang briefly (less than 3 seconds) but cannot come off bar 2. Kipping-without band -can hang but cannot come off bar 3. Strict-legs straight -can...
February 6-February 11, 2017

February 6-February 11, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 4 Rounds: (27 Min Cap) 500m Row 50 DU 20 Burpees 20 Wall Ball A. 5-4-3-2-1 Bench Press: (12 Min) B. 12 Min EMOM: 12 HR Pushups 20 Goblet Squats (53/35/25) 25 Min AMRAP: 5-10-15-20-25…etc. Pistols Turkish Get-Ups...