9/20/17: Wednesday 

3 Rounds for completion1 Minute : Single-arm plank on rings R 1 Minute : Single-arm plank on rings L 1 Minute : V-ups 1 Minute : Supermans Seated Z Press 5×10 Seated Press for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps #5: 10 reps 12 Minute AMRAP *Begin every…

9/19/17: Tuesday: Oly Club 6:30pm

Jefferson Curl5x10
*empty bar only*

5 Rounds for reps

1 Minute : 16/14 Calorie row
1 Minute : Max Strict HSPU
1 Minute : 50 Double-unders
1 Minute : Max Kettlebell Swings (55/35)
*score is HSPU and KBS combined*
*must complete calories and double-unders for Rx*

Scoring: Reps

9/18/17: Monday 

Split Squat 5x20Front Foot Elevated Split Squat for load:

#1: 20 reps

#2: 20 reps

#3: 20 reps

#4: 20 reps

#5: 20 reps
*10 reps per leg*

10 Minute AMRAP

20 Single-arm DB Thruster (50/35)
20 Single-arm Ring Row