Wednesday, November 22, 2017

Wednesday, 22 November


1RM Box Jump

2 rounds:
On a 3 minute clock:
250m Row
AMRAP Later over the rower burpees

1 minute rest

On a 3 minute clock:
200m Run
AMRAP Sit-ups

1 minute rest

On a 3 minute clock:
25 Box Jumps (20/24")
AMRAP Wall Ball (14/20# to 10')

Record total reps of burpees, sit-ups, and wall balls

Tuesday, November 21, 2017

Tuesday, 21 November


2 rounds:
80 DU
40 KBS (1/1.5pd)
20 Pistols
10 Strict HSPU
5 Muscle Up


Happy Thanksgiving!


We will have regularly scheduled classes Mon-Wed. We'll be closed Thursday and Friday to celebrate Thanksgiving with friends and family.

Join us Saturday at 10am to take on the Thanksgiving Murph --- a Phalanx family tradition!

Monday, November 20, 2017

Monday, 20 November


Fran

21-15-9
Thrusters, 95#/65#
Pull ups

Saturday, 18 November


"Bull"

2 rounds for time of:
200 Double Unders
5O overhead squat (135#/95#)
50 Pull ups
1 mile run

In honor of US Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, was killed on May 5, 2010.

To learn more about Bull click here.

We typically only do 1 round of this workout. There is a 45 minute time cap, if you complete round one, you can move to round two -- but respect the 45 time cap.



Thursday, 16 November


Thruster
21-15-9 with minute rest between sets.

This is "Fran" prep!  Use your "Fran" weight. Think about doing these thrusters as efficiently as possible so that you can quickly do pull-ups between sets!

Metcon
On a 9 minute clock:
Complete AMRAP UB HSPU
Run 200m
15 Air Squat

Score is total reps of HSPU

Rx is to gray mat

Wednesday, 15 November


"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24"/20"
30 Wall ball shots, 20#/14#