Nick Gecsy

Thursday, November 8th 2018

Matt K

Skill
Kipping Work
4×2
Knee raise – Knees to chest – Knees to Elbows – Toes to Bar
4x15sec.
Active Hang

Metcon
EMOM Death By…
Power Clean + 2 Burpees

 Rx: 155/115
Fit: 115/80
Dyn: 75/55

Sweat

Push Press Wk 2
2×4 @ 50%, 3 @ 65%, 4×3 @ 75%

21 – 15 – 9
Cal Row
Front Squat
HSPU

2min rest

9 – 15 – 21
Cal Row
Front Squat
HSPU

Tuesday, November 6th 2018

Bobby

Metcon
1 Mile Run
Then;
20-15-10-5
Deadlift
V-up
RKBS
Then;
1 Mile Run

 Rx: 185/155, 70/53
Fit: 155/115, 53/35
Dyn: 95/65, Sit ups, 35/25, 1000m run

Sweat

For Time
800m Run
21-15-9
Medball Toss Over Shoulder
Bicycles

600m Run
18-12-6
Medball Toss
Plank Knee to Elbow

400m Run
15-9-3
Medball Toss
Weighted Hanging Knee Raises

Monday, November 5th 2018

Yay We Finished!!

Stength
Power snatch + Hang squat snatch
15 minutes to build to heavy

Metcon
For Time
21-15-9
Overhead Squat
Pull ups

 2 minute rest

15-9-3
Overhead Squat
Chest to Bar PU

Sweat
EMOM 30
20 – RKBS
20 – Battle Rope Slams
10 – Wall Balls
10 – Slam Balls
5 – Assault Bike Cal.

Friday, November 2nd 2018

Mildred

Metcon
For Time
50 Burpees
40 Box Jumps
30 Deadlifts
20 Toes to Bar
10 Muscle Ups

Rx: 24/20, 225/155, (ring or bar MU
Fit: 24/20, 185/135, jumping bar MU
Dyn: 20, 135/95, V-Ups, Ring Rows

Cooldown
Accumulate 15 cal Assault Bike at <50% Power
Then 3 rounds
10 Banded Lat Pulldowns
10 Banded Side Steps (each direction)
10 Banded Palloff Presses

Sweat

2 RFT
80 Double Unders
40 Wall Balls
20 Power Snatches
10 Burpee Box Jumps
5 Push Press

Rest 2 minutes, then repeat.

Thursday, November 1st 2018

Jose

Metcon
For Time
50 Burpees
40 Box Jumps
30 Deadlifts
20 Toes to Bar
10 Muscle Ups

 Rx: 24/20, 225/155, (ring or bar MU
Fit: 24/20, 185/135, jumping bar MU
Dyn: 20, 135/95, V-Ups, Ring Rows

Sweat

For Time
35 DBL KB DL
10 Cal Row
25 DBL KB Clean
10 Cal Row
15 DBL KB Push Jerk
10 Cal Row
5 DBL KB OH LUNGE (Per Leg)
10 Cal Row
5 DBL KB OH Lunge (Per Leg)
10 Cal Row
15 DBL KB Push Jerk
10 Cal Row
25 DBL KB Clean
10 Cal Row
35 DBL KB DL

Wednesday, October 31st 2018

Happy Halloween

“Pumpkin Partners”

For Time
with a medball…
400m Medball Run
75 Lateral Medball Jump Overs
50 Medball Squats
100 medal Sit-ups
400m Medball Run
100 Medball Sit ups
50 Medball Push Press
75 Medball Squat Cleans
400m Medball Run

* Split reps however
* Run together, hand off medball whenever

Rx: 20/14
Fit: 14/12
Dyn: 10

Box Brief

Anyone that wears a costume today during the class/workout will receive a FREE Kill Cliff.

Tuesday, October 30th 2018

David

Strength
Emom 12 min
1 Power Clean + 1 Thruster
*Build to a heavy complex

Metcon
5 RFT
10 SDLHP
15 Push Ups
20 RKBS
250m Row

Rx+: 115/80, 70/53
Rx: 95/65, 53/35
Fit: 75/55, 35/25
Dyn: 45/35, 25/15

Cooldown
3 Rounds
6 Defecit Deadlifts (not to exceed 75% 1RM)
9 Barbell Rollout

Sweat

4 RFT
With a Partner
40 Cal. Assault Bike
40 Burpees
40 KB Clusters

Split reps as needed

Monday, October 29th 2018

Khaled

Stength/Skill
Single Arm DB OH Squats
3×4, per arm

Metcon
4 Rounds for Time
30 Double Unders
20 Power Snatches
10 Pull-Ups
Rest 2 minutes

Rx: 75/55
Fit: 55/45, 50 Singles, Pull-Ups or Jumping Pull-Ups
Dyn: 45/35, 30 Singels, Jumping Pull-Ups or Ring Rows

Cooldown
200m walk
Accumulate 2 minutes/side 3 position Banded Shoulder Stretch
2×10 Banded Pull Aparts

Sweat

10 RFT
200m Run
10 AKBS
5 Push Ups
10 Medball Cleans
20 Medball Tucks

Saturday, October 27th 2018

Eric M

Partner AMRAP 30
Teams of 3
8/7 Cal Bike
6 Double DB Front Squat
5 Burpee Box Jump

Partner one completes a round, then partner two, then three.
Each completed round counts as a round towards final score.

Rx: 50/35
Fit: 35/25
Dyn: 25/15