“BLUNT”

August 20th, 2019 Posted by No Comment yet

12 EMOM-60 D.U – 10 D.L – 20 Pull Ups –
20 Wall Balls

“Blunt”

Buy In: 50 alt DB Snatches
20 DB side lunge
20 DB box step overs
20 DB Push Press (da)
20 DB Bulgarian split lunge (each leg)
20 DB OH Squat
20 DB Tricep Ext
20 DB Bicep curls
20 Db Thrusters
Buy out: 50 Alt DB Snatches

RX – 22.5/15 kg

30 min cap

“PIP”

August 19th, 2019 Posted by No Comment yet

Good mornings 5×5
Alternate with 5 x 5 Seated S2OH

“Pip”

In teams of three
AMRAP – 20 minutes
25 Wall Balls
5 M Handstand walk
5 Pull ups
5 T2B
TAG
P1-P2 – must be alternating Squat cleans

RX = 9/6 WB * 80/60

Score is rounds and Sq Cleans

“PEACHES”

August 18th, 2019 Posted by No Comment yet

Building to a 1RM Front squat
alternate with 5 x 5 Strict HSPU

“Peaches”

21*15*9
Front Lunge
S2OH
5 min cap
2 min change over
21*15*9
Box Jump Overs
HSPU
5 min cap
2 min change over
21*15*9
Pull Ups
Pistols
5 min cap
RX = 50/35 – Box 24/20

“W.G.W.A”

August 16th, 2019 Posted by No Comment yet

“W.G.W.A”

100 Double under BUY IN

50 Thrusters
20 BOB
50 S2OH
20 BOB
50 Pull Ups
20 Pistols
50 HSPU
20 Pistols
50 Burpees

100 Double under BUY OUT

ME UNBROKEN HS Walk in m
in 3 minutes
RX = 50/35

“THE GROUCH”

August 15th, 2019 Posted by No Comment yet

3 RM BENCH PRESS alternate with
3RM DEADLIFT

“THE GROUCH”

8 MIN LADDER
2,4,6,8,10,12,ETC
DEADLIFT RX = 80/60
Ring Dips
2 MIN REST
8 MIN LADDER
2,4,6,8,10,12,ETC
OHS RX = 50/35
Sit Ups

“BANGING”

August 14th, 2019 Posted by No Comment yet

ME B.O.B (BAR FACING) in 1 min/rest 1min – 5 rounds

“Banging”

Buy In: 200 Double unders
5 RFT
10 DB Thrusters
10 DB Tricep Ext
10 DB Floor Press
10 DB Box Overs
10 DB OH Sq

Buy Out: 800 M run

RX – 22.5 / 15 kg

25 Min Cap

“OH GUMMON”

August 13th, 2019 Posted by No Comment yet

5 ROUNDS not for time
5 strict P.U – 5 Strict Ring Dips- Strict HSPU

“Oh Gummon”

400 m run
10 Box Jump Overs
10 Pull Ups
10 Sq Snatch @ 40/25
10 OH Squat @ 40/25
300 M run
10 Box Jump Overs
10 Pull Ups
8 Sq Snatch @ 50/35
8 OH Squat @ 50/35
200 m run
10 Box Jump Overs
10 Pull Ups
6 Sq Snatch @ 60/45
6 OH Squat @ 60/45

25 Min Cap

“CHUCKY”

August 13th, 2019 Posted by No Comment yet

12 MIN EMOM- 60 D.U, 10 SEAT BB, 15 CAL
10 D.L
you choose weight, GO HEAVY

“Chucky”

15 min AMRAP

10 Thrusters
10 B.O.B
10 T2B
10 WP Sit ups

RX= 50/35 W.P = 20/15

“FLATLINE”

August 11th, 2019 Posted by No Comment yet

5 RM S2OH
alternate with 5 x 30 Jumping lunge

“Flatline”

5*10*15*20*25*20*15*10*5

Hang Cleans
S2OH
Front Squats
* = 20 Double Unders
RX = 40/25

30 Min Cap

“HOLLEYMAN”

August 9th, 2019 Posted by No Comment yet

“Holleyman”

30 RFT
5 Wall Balls
3 HSPU
1 Power Clean
RX = 100/70
40 min cap