Workout of the Day

Saturday, January 25th 2020

Carnell

Partner WOD
“Running Double DT”
For Time
1 Mile Run
-then-
10 Rounds
12 Deadlifts (155/110)
9 Hang Power Cleans (155/110)
6 Push Jerk (155/110)
-then-
1 Mile Run

Notes:
1 Mile Runs: break these up however you like,
but it has to broken up evenly
DT: Alternating Rounds

Wednesday, January 22nd 2020

Alan

5 Rounds of
AMRAP in 3 minutes
1 Rope Climb
4 Hang Power Cleans
7 Box Jumps
Rest 1 minute

Rx: 135/95, 24/20
Fit: 95/65, 24/20
Dyn: 65/45, 20″

This is scored by your Total Number of Rounds Completed.
Partial rounds/reps do not count.
SO time these 3 min perfectly and give it your all in each round.
Don’t be stuck halfway through a round and not have it count.


TABATA ABS
*Coaches Choice*

Monday, January 20th 2020

Kyle

15 Minutes to work to a heavy complex
1 Power Snatch + 1 Hang Squat Snatch

For Time
70/50 Calorie row
30 Overhead Squats
100 Double Unders

Rx: 115/85
Fit: 95/65
Dyn: 55/35


Box Brief
Normal Schedule Classes Tomorrow

Saturday, January 18th 2020

Kyle G.

For Time
400m Run
21 Power Cleans (75/55)
21 Toes to Bar
400m Run
18 Power Cleans (95/65)
18 Toes to Bar
400m Run
15 Power Cleans (135/95)
15 Toes to Bar
400m Run
12 Power Cleans (155/135)
12 Toes to Bar
400m Run

Friday, January 17th 2020

Hillary

Bench Press: Week 1
5 Sets of 6 @ 70% of 1RM

Two Couplets

AMRAP in 6 Min
10/7 Cal Bike
10 Push Press

3 Minutes Rest

AMRAP in 6 Min
10 Deadlifts
25 Lateral Hops Over Bar

Rx: PP: 115/80, DL: 135/95
Fit: PP: 75/55, DL: 95/65
Dyn: PP: 45/35, DL: 65/45

Box Brief

We’re Very SORRY, No SWEAT Class Tomorrow.
Look forward to seeing you on Monday.


Thursday, January 16th 2020

Team Captain Brief before Team Murph

20 Minutes of Coach lead Mobility

4 Rounds
5 Hang Power Snatches (95/65)
10 Ring Dips
25 Double Unders

Rx: 95/65
Fit: 75/45
Dyn: 55/35, 10 Push Ups or box dips

Wednesday, January 15th 2020

Dave

Back Squat: Week 1
4 sets of 8 reps @ 70% of 1 RM
*rest 3 minutes between sets

11 Minute AMRAP
10 American Kettlebell Swings
9 Sit-ups
8 Box Jump Overs
7 Burpees

Rx: 53/35, 24/230
Fit: 35/35, 24/20
Dyn: 25/20, 20″