
Sat, 10/06/2018
"Stop, Drop & Roll"
Teams of 3
For Time (30 Minute Cap):
1200 Meter MedBall Run
140/100 Calorie Row
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)
L2
Scale Options:
No MB on run
Power Cleans for Squat Cleans
Use Rep Scheme 100/80 Cals, 80,60,40 Notes: Teammates will complete this workout for time, or complete as many reps as possible within the 30 minute cap. One athlete works at a time, with teams completing one full station befor

Tues, 10/02/2018
"Inside Out"
For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter MedBall Run
21 Burpee Box Jump Overs (24/20)
L2
Scale Options:
400 M Run
Hang Power Cleans
200 M MB Run
Box Jump Overs
15 instead of 21
L1
400 M Run
21 Hang MB Cleans
200 M MB Run
21 Burpees Notes: One time through these for movements for time today. Athletes will open up with half a mile of running before completing 21 power cleans at a weight they are capable of cycling 10+ repetiti

Fri, 07/20/2018
“Parks and Wreck”
Teams of 2, AMRAP 20:
35/25 Calorie Row
50 Kettlebell Swings (70/53)
35/25 Calorie Row
200 Meter Med Ball Run (20/14) Movement Subs:
Russian KB Swings
100 M Run Notes: Teams can aim to find a rep scheme that allows them enough rest to keep moving quickly when it is their turn, but not so much work that they slow down during their set. This is likely somewhere between 7-10 repetitions on the kettlebell and bike and between 50-100 meters on the Wreck Ba

Sat, 05/19/2018
"Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
400 Meter Wreck Bag/Medball Run
100 Deadlifts (155/105)
400 Meter Wreck Bag/Medball Run
80 Hang Power Cleans (155/105)
400 Meter Wreck Bag/Medball Run
60 Front Squats (155/105)
400 Meter Wreck Bag/Medball Run
40 Push Jerks (155/105)
400 Meter Wreck Bag/medball Run
20 Clusters (155/105) L1
200m Run
Sub KB DL for DL
Sub Goblet Squat for FS
Sub Push Press for Jerk
Sub Hang MB Clean for Cluster
Notes:

Thurs, 05/10/2018
“Half and Half”
Teams of 2
8 Rounds:
400 Meter Row
200 Meter Med Ball Run (20/14) L1
200 M Row
200 M Run Notes: With rest coming, speed is the name of the game. Athletes can expect to work for roughly three minutes before switching off to their partner. The Wreck Bag run has the greatest potential to be the sticking point of this workout due to the additional weight of the bag and the fact that it comes after the row. Taking that into consideration, athletes want to fin

Fri, 11/10/2017
“Annie Got Wrecked”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run
RUNS COMPLETED WITH MED BALL (20/14) L2
Cut DU's in half or
Sub 1 min DU attempts each round
L1
Sub equal amounts of singles for DU's
Sub 200 M run for MB Run Notes: The goal of today is to push for larger sets on the rop

Tues, 10/17/2017
“Handbag”
60/42 Calorie Row
100 Double Unders
800 Meter Med Ball Run (20/14)
100 Double Unders
60/42 Calorie Row L2
Sub 1 Min DU Attempts or 200 singles
Sub 800 m without MB
L1
30 Cal Row
100 Singles
400 M Med Ball Run or Farmer Carry
100 Singles
30 Cal Row Notes: The pace on the rower and the med ball run will be determine by efficiency and confidence on the jump rope. The goal is to row and run at a pace where athletes can immediately transition to the rope fo