“SNAKES & LADDERS”

January 17th, 2019 Posted by No Comment yet

8 Min EMOM
4 Strict*Pull Ups*Ring dips*HSPU
40/50/60/70 Double Unders

Snakes & Ladders

2 Rounds for time

20 Front squat
10 Burpees
20 HSPU
10 Burpees
20 Hang Clean & Jerk
10 Burpees
20 Pull Ups
10 Burpees
20 Hang Snatch
10 Burpees

RX 50/35
* if you go unbroken you bypass
burpees!!!!! So unbroken &
you don’t do any burpees

“GYMNASTIC FLOW”

January 16th, 2019 Posted by No Comment yet

1 Min ME Thrusters
1 Min ME B.O.B (facing)
3 Rounds

Gymnastic

5 * 10 * 15
T2B
DB Squats
10 * 15 * 20
HSPU
DB Hang Snatch
15 * 20 * 25
Pull Ups
DB Clean & Jerk

RX 22.5 / 15 kg
30 min cap

“VENOM”

January 15th, 2019 Posted by No Comment yet

Core x 3 rounds

TGU – 1RM
Kneeling KB Snatch-building to 1RM

“Venom”

21*15*9
Ring Dips
KB Front Lunge
2 min change over
21*15*9
KB Swing
t2B
2 min change over
21*15*9
Calories
Burpees

Block run cool down
RX= 24/16

“HYPOCRITE”

January 14th, 2019 Posted by No Comment yet

Handstand Walking
progressions- holds

“Hypocrite”

25 Hang Clean & Jerk
25 Cals
20 Thrusters
20 cals
15 front Lunge
15 Cals
10 Snatches
10 Cals

RX= 50/35

“YES PLEASE”

January 13th, 2019 Posted by No Comment yet

Push Jerk Tech- build in weight
2 RM – 1RM

“Yes Please”

2 Min ME Wall Balls
5 Min 1RM Clean
2 Min ME Calories
5 Min 1RM Snatch
2 Min ME Burpees
5 Min ME Thruster

RX = 9/6

“DEATH BY D.T”

January 11th, 2019 Posted by No Comment yet

“Death By D.T”

12 Deadlift/9 Hang Cleans/6 S2OH X 3
5 minute CAP
remainder of the 5 minutes ME Double unders
1 Minute REST

6 Rounds * SCORE IS Double Unders

RX= 70/50

“PINCH OF SALT”

January 10th, 2019 Posted by No Comment yet

Seated S2OH 5 min 2 find 1RM

1 Min ME Thrusters
1 Min ME B.O.B (facing)
3 Rounds

“Pinch of Salt”

Buy In: 50 Wall Balls

10 Rounds for time
10 Cals
Double arm KB or DB complex
Clean – Front rack lunge, left
then right leg – Double arm Push
Press x 3 sets per round
30 Double unders

Buy Out: 50 Wall Balls
RX = 24/16 – WB 9/6
30 min cap

“SQUID”

January 9th, 2019 Posted by No Comment yet

Deadlift 5 x 5 building 1RM?

“Squid”

7 Min Ladder – 2,4,6,8,10, etc
Deadlift
HSPU
RX 100/70 – Deficit 20/10 Plates
2 Min Change over
7 Min Ladder – 2,4,6,8,10, etc
Front Squat
C2B
RX 60/40

“BELLY FLOP”

January 8th, 2019 Posted by No Comment yet

10 Min EMOM
5 Strict*Pull Ups*Ring dips*HSPU
40/50/60/70 Double Unders

“Belly Flop”

Buy In : 100 Double Unders

21*15*9
OH Lunge
B.O.B
Pull Ups

Buy Out : 100 W.P Sit ups

RX = 50/35 & W.Plate 20/10

“GET SOME”

January 7th, 2019 Posted by No Comment yet

Barbell Complex *
Deadlift – Hang Clean- S2OH
Front Squat – Building to 1RM
20 minute

“Get Some”

10 Min AMRAP
8 DB Box Step Overs
8 HSPU
8 DB OH Squat
RX 24/20 box – 22.5/15 kg DB
3 minute change over
10 Min AMRAP
8 Snatches
8 Pull Ups
8 B.O.B
RX 50/35