Thursday 02.14.19

Thursday 02.14.19

“Hearts on Fire” Teams of Two “Open” 2 RFT 40 Over Head Squats 115/83 40 Box Jumps 20” 20 Squat Snatch 115/83 20 Burpees insync “Performance” 2 RFT 40 Over Head Squats 95/65 40 Box Jumps 20” 20 Squat Snatch 95/65 20 Burpee insync...
Wednesday 02.13.19

Wednesday 02.13.19

3X3 Back Squat Across “Banana Cage” “Open” 3RFT 55 Double Unders 15 Chest to Bar 5 Hang Power Cleans 155/105 “Performance” 3RFT 55 Double Unders 15 Pull Ups 5 Hang Power Cleans 135/95 “Fitness” 3RFT 55 Single Unders 15...
Tuesday 02.12.19

Tuesday 02.12.19

“14.4” Open 60 Calorie Row 50 Toe to bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Muscle ups “Performance” 60 Calorie Row 50 Leg lowers 40 Wall Balls20/14 30 Cleans 115/83 20 Burpee Pull ups “Fitness/ Friends” 50 Calorie Row 45 AMSU...
Monday 02.11.19

Monday 02.11.19

Deadlift 5-4-3-2-1 Reps “DWOW” 3 RFT 2 Dead Lifts 305/215 11 Pull Ups 21 Hand Release Push Ups *Please wish Coach Deryk a Happy...
Saturday 02.09.19

Saturday 02.09.19

“Air Force” 20 Thrusters 96/65 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat * on the top of the minute four burpees Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of...
Friday 02.08.19

Friday 02.08.19

“Fire House” AMRAP 20 “Open” Calorie Row 20/15 10 Burpee over bar 5 Jerks 155/105 “Performance” Calorie Row 20/15 10 Burpee over bar 5 Jerks 115/83 “Fitness” Calorie Row 20/15 10 Burpee over bar 5 Jerks...