11-16-2016

Level I & Level II Power Clean + Push Press (70% of PC) 6 sets of 1 Power Clean + 2 Push Press Row 500m Dumbbell Ground to Overhead (70/40) Max Reps 3 Sets of AMRAP 3 Rest 3 minutes *Note Clock is set for 3 minutes. Row 500m max effort followed by Max Reps DBGTO for the remainder of the 3 minutes. Rest 3 minutes and repeat twice...

11-10-2016

Level I & Level II  Odd : Push Press (80%) 3 Reps Even : Plank Hold 60 seconds Every 90 seconds for a total of 8 sets Row for Calories 1 min Max Effort Rest 2 min 5 rounds for Max...

11-1-2016

Level I & Level II Odd: Push Press (80%) 3 reps Even: Plank Hold 45 Seconds EMOTM  for 10 min — Burpee 9 reps Dumbbell Snatch (50/35) 12 reps Lunge 15 reps (per leg) AMRAP in 10...

10-20-2016

Level I  & Level II ODD: Pull-Up 6-8 reps EVEN: Push Press (70%) 6 reps EMOTM 12min — Double Under 40 reps Sit-up 30 reps Ball Slam (30/20) 20 reps 4 Rounds for...

10-11-2016

Level I & Level II ODD: Deadlift (70%) 3 reps EVEN: Push Press (75%) 5 reps EMOTM for 6 min — Push Up 35 / 25 reps Run 300m KB Swing (32 / 24) 30 reps 3 rounds for...