“EASY PEASY”

May 21st, 2019 Posted by No Comment yet

1 Min ME Snatches
1 min rest
1 Min ME B.O.B
1 min rest * 2 rounds

“Easy Peasy”

50 – 40 – 30 – 20 – 10

Hang Cleans
Front Squats
Double Unders

RX = 40/25

“HONEST”

May 20th, 2019 Posted by No Comment yet

3 rounds NOT for time ME
strict ! Pull Ups – Ring Dips – HSPU
Handstand walk m
till FAILURE each round, record numbers

“Honest”

Buy In: 150 Double unders

5 rounds for time
300 M Run /Row
10 Cleans
10 C2B
10 S2OH
10 T2B

Buy Out: 150 Double unders

RX 60/40
25 min cap

“M.L 19.3”

May 19th, 2019 Posted by No Comment yet

Deadlift 5 x 3 Building
1 RM
Alt – with Sots press 5 x 3

“ML 19.3”

13 Minute AMRAP
60 Cal Row – in waves
50 Wall Balls
40 Deadlifts
30 Alt DB Snatches
20 C2B Pull Ups
RX = 9/6 – 100/65 – 22.5/15
W= 9/6 – 100/65 – 22.5/15 – pull ups
S = 6/3 – 80/55 – 20/12.5 – jumping C2B

3 Minutes Rest

5 mins to find 1RM Snatch

“CHARMAINE”

May 17th, 2019 Posted by No Comment yet

“Charmaine”

10 Rounds for time

10 Cleans
10 HSPU
5 C2B / Pull Ups
5 Seated S2OH
20 Double Unders

50 Min Cap
RX = 50/35

“BEAT THE BELL”

May 16th, 2019 Posted by No Comment yet

Bench Press – building to 3RM
Alt with ME Jumping Lunges

“Beat the BELL”

21*15*9*3
KB Swing
KB OHS
* = 10 pull ups

21*15*9*3
KB OH Lunge
KB snatch
* = 10 T2B

Running clock – 30 min cap

RX = 28/20

“DOUBLE TROUBLE”

May 15th, 2019 Posted by No Comment yet

12 min EMOM
1 – 50 Double unders
2 – 5 – 10 Strict PullUps
3 – ME Shoulder Taps
4 – ME Seated S2OH 45 seconds work

“Double Trouble”

In pairs
60 Burpee over partner
60 HSPU / handstand wall hold
60 Box Jumps / Sq hold
60 S2OH / Front rack hold
60 T2B / Bar hang
60 OH Lunge / OH barbell hold
60 DB Snatches / Double Unders
60 Burpee over partner
20 min cap
5 minutes to find 1 RM Clean

RX = 50/35 DB 22.5/15 Box 24/20

“BOLD”

May 14th, 2019 Posted by No Comment yet

Squat Clean Thrusters 1RM
alt with ME strict HSPU

“Bold”

21 * 15 * 9* 3

Thrusters
B.O.B
* = 50 Double unders
2 min rest

3 Mins to find 1RM Thruster

RX 50/35 – 25 min cap

“LOADED HOG”

May 13th, 2019 Posted by No Comment yet

1 Min ME Snatches
1 min rest
1 Min ME B.O.B
1 min rest * 2 rounds

“Loaded Hog”

20 Min AMRAP
4 Deadlift
2 Cleans
1 Hang Clean
2 S2OH
5 B.O.B
4 Muscle Ups – 8 C2B – 12 pull Ups
20 Double Unders
RX = 70/50

“M.L 19.2”

May 12th, 2019 Posted by No Comment yet

T2B Tech alt with
Box Jump drils

“ML 19.2”

5 Rounds for time
15 Box Jumps
12 Push Press
9 T2B

RX = 50/35
Box 24/20

check page for scaling options

5 mins to find 1RM Clean & Jerk

“TWINKLE TOES”

May 10th, 2019 Posted by No Comment yet

“Twinkle Toes”

10 Deadlift
8 B.O.B
6 T2B
20 Bar Hops

10 Rounds for time
RX = 100-70

9.30 am ML 19.2