Monday 7/30/18

goatROPED

37min time cap.

1o BURP
50 sU
40 KBS
20 WB
40 BURP
10 sU
10 KBS
50 WB
50 BURP
40 sU
20 KBS
10 WB
20 BURP
20 sU
50 KBS
40 WB

30 BURP
30 sU
30 KBS
30 WB

WHITEBOARD=time or score
*put KB and WB weight in notes

7/11/18
5/2/18
4/9/18

Tuesday 7/31/18

15min AMRAP
200m run
15 db bench press 45/25
15 pull ups

3min rest

15min AMRAP
200m run
15 trx triceps
15 ez bar curls

2min rest

5min plank*
*every time you break/20 sit ups

WHITEBOARD=how many sit ups you did

Wednesday 8/1/18

legFLU

80 walking lunges
5 rounds
20 wallballs 20/14
8 db deadlifts 70/50

60 walking lunges
4 rounds
200m run
11 box jumps

40 walking lunges
3 rounds
20 box step overs
14 db front squats 70/50

WHITEBOARD=time

Thursday 8/2/18

DAhoot

It’s been a tough week so far, come workout the soreness with a friendly match of DAhoot. What will you pay the penalty with?

Friday 8/3/18

pepperGRINDER

50-40-20-10–30 db hc&j 50/35
10-20-40-50–30 burpees
50-40-20-10–30 air squats

37min time cap

WHITEBOARD=score or time

Saturday 8/4/18

PRT the gym turns 4 today! Gear on sale for $10, one day only, cash only. See you all in the am!

jANKyWOd

BROS 10,20,30,40,50,50,40,30,20,10 cal row
ladies 10,15,20,30,35,35,30,20,15,10
100,200,300,400,500,500,400,300,200,100m run

WHITEBOARD=time/DAN

4/10/18
2/28/18
1/19/18
11/9/18
10/20/17
9/21/17