EMOM 10 Minutes 3 Thrusters (increase weight every minute) Then…… Coe 10 Rounds 10 Thrusters 95/63 10 Ring Pushups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis,...Read More
12 Minutes to a Heavy Deadlift Then…. 12 Minutes to a Heavy Front Squat Then…… 12 Minute AMRAP Sprint 100m/Jog 100m or Bike or Ski Sprint 20 second sprint/20seconds slowRead More
15 Min to heavy complex: 1 Power Snatch + 2 Hang Power Snatches Then… 3 Rounds 1 Min Kb Swings, 53/35 1 Min Cal Bike 1 Min Wall Shots, 20/14 1 Min Target BurpeesRead More
a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then….. 12 Minute Ladder 3-6-9-12-15-18…… S2OH 135/93 Lateral Box Jump Overs 24/20 * 2 Muscle Ups or 2 Push and 2 Pull after each round*Read More
15 Min To Heavy Complex 1 clean + 2 Front Squats + 1 Jerk Then… AMRAP 20 MIN 30 Alt DB C&J, 50/35 15 Toes 2 Bar 30 Alt Pistols (or single leg squat to box) 15 Cal Row or SkiRead More
Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. AMRAP 15 Minutes 1 Rope Climb 18′ or 7 Strict Pullups 10 HSPU 200m RunRead More
9am- Weightlifting Technique 10:15am- Hutch Endurance WOD 4:30pm- Virtual Yoga THE HUTCH 400m Run 63 Wall Balls, 20/14 (Hutch’a age) 800m Run 55 KB Swings 70/53 (Hutch’s year of birth) 1200m Run 30 Burpee Box Jumps 24/20 (Hutch’s day of birth) 1600m Run Please join us to celebrate the life of our friend, Dave Hutcheson....Read More
Chipper, In Any Order: Once you start a movement, you must finish it 400m Sandbag Carry 100/75 30 Power Clean and Jerks 135/93 40 Ring Dips 50 Burpees 60 Cal Ski 400m Sled Push 90/50Read More
