12.01.16 Thursday

STRENGTH/SKILL **Members can make up Monday or Tuesday’s strength work if they missed it!** Tabata Plank Holds Hold plank on elbows. 8 x 20 sec work/10 sec rest RX+ = weighted (45/25) METCON: AMRAP 22:00: In teams of 2: 500M Row intervals *One person rows/other...

11.30.16 Wednesday

STRENGTH: Shoulder Press (5@75%, 3 @85%, 1 or more @95%) – Rest 2min – Take 3-4 sets to work up to 75% performing triples then start your work sets. METCON: AMRAP 7:00: 30 Double Unders 10 Thrusters (75, 55) **Rest 2:00 ** AMRAP 7: 10 Thrusters (75, 55) 10...

11.29.16 Tuesday

STRENGTH/SKILL: 3 Rounds of: 1a) Wide Stance Goblet Squat x 8 reps. 1b) 1-Arm KB Rows x 10-15 ea. 1c) Banded Alphabets x 1 set each side. Rest 30s. METCON: 5 Rounds of: Run 400 meters 10 Pull-ups (sub 15 Ring Rows) Rest 2:00 – Score = slowest split – 25:00...

11.28.16 Monday

STRENGTH: Front Squat (5@75%, 3 @85%, 1 or more @95%) – Rest 2min – Take 3-4 sets to work up to 75% performing triples then start your work sets. METCON: “One Time” For time: 40 Burpees over the Bar 30 Front Squats (135, 95) 20 S20H (135, 95)...

11.26.16 Saturday

METCON: Teams of 3 in 45:00, accumulate as many points as possible: – Team member 1 will be completing an 800m weighted run – Team member 2 will be completing an AMRAP of any of the barbell movements – Team member 3 will be completing any of the...