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Triple Madness

12.7.19 Health/ Fitness In Teams of 3 5 Minutes Max Calories on Rower Into 5 Minutes Max Push Presses 115/75lbs Into 5 Minutes Max Burpee Box Jump Overs 24/20″ Into 5 Minutes Max Snatches 115/75lbs *One person works while one person rests, then the third person must always be holding a static hold of choice. …

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Spinning Wheels

12.6.19 Health/Fitness Every Minute on the Minute x 12 Minutes: Minute 1: 20 Seconds Front Plate Hold into 20 Seconds Overhead Plate Hold *Challenging weight Minute 2: 15 Double Dumbbell High Pulls *Challenging Weight Health/Fitness 5 Rounds for Time: 15/12 Calorie on Bike 9/9 Single Dumbbell Snatch Per Arm 50/35lbs 6/6 Single Arm Dumbbell Cleans …

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Wildfire

12.5.19 Health/Fitness For Time: 100 Wallballs 20/14lbs Rest 3 Minutes Then 4 Rounds for Time: 3 Rope Climbs or 15 Knees to Elbow 18 Deadlifts 135/95lbs RX+: 185/135lbs

Knockout

12.4.19 Health/Fitness Bench Press 5-5-5-5-5 *Build to a challenging 5 rep and remain at that same weight across all 5 sets. Health/Fitness As Many Reps As Possible x 16 Minutes 15 Hand Release Push-Ups 25/20 Calorie on Row 50 Double Unders or 80 Single Unders

Run Forest Run

12.3.19 Health/Fitness As Many Reps As Possible x 20 Minutes 30 Russian Kettlebell Swings 53/35lbs 20 Box Jumps 30/24″ 200m Run Accessory: 3 Sets: 1 Minute Odd Object Hold 150ft Carry with Object 15 V-Ups Rest as Needed Between *Options for Odd Object: Dball, Front Rack Kettlebell Hold, Farmer Carry Hold, Overhead Hold with Dumbbells

Winter Paradise

12.2.19 Health/Fitness Every 2 Minutes x 6 Sets: 3 Position Power Clean Position 1: High Hip Hang Position 2: Mid Thigh, Right Above Knee Position 3: From Floor *Start at a light weight and build in weight if form allows. Three cleans total each 2 minute interval Health For Time: 18-15-12-9-6-3 Double Dumbbell Hang Power …

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December 1, 2019

12.1.19 Health/ Fitness As Many Reps As Possible in 15 Minutes: 1 Strict Pull-up 2 Russian Kettlebell Swings 3 Up-Downs Every round the strict pull-ups go up by 1 rep, the russian kettlebell swings go up by 2 reps, and the up-downs go up by 3 reps.

Turkey Trot

11.30.19 Health/ Fitness In Teams of 2… 4 Rounds For Time: 400m Run 60 Wallballs 20/14lbs 60 Box Jumps 24″/20″ Partners run the 400m together. For the wallballs and box jumps, partner 1 works while partner 2 rests. Reps can be split any way. *For the wallballs and box jumps the resting partner must hold …

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Heavy Weight

11.29.19 Health/Fitness For Time: 21-15-12-9-9-12-15-21 Calories on Bike Double Dumbbell Snatch 53/35lbs Health/Fitness Skill Work: On a 12 Minute Running Clock Practice Handstand Holds or Handstand Walks Suggested Drills: Wall Supported Holds Pike holds off Box Wall Walks Bear Crawls Handstand Shoulder Taps