“DUMBBELL DOOM”

October 15th, 2018 Posted by No Comment yet

5 x 1 min ME B.O.B

“Dumbbell Doom”

Buy In- 200 Double Unders

25 DB Clean & Jerk
10 DB Box Step Overs
25 DB OH Squat
10 DB Box Step Overs
25 DB OH Lunge (1DB over head, 1 on shoulder)
10 DB Box Step Overs
25 DB Push Press (double arm)
10 DB Box Step Overs

Buy Out – ME DB snatches in 2 Minutes
25 min cap
RX 22.5/15 kg

“CURSED”

October 14th, 2018 Posted by No Comment yet

Snatch Tech- Complex
Power Snatch – Hang snatch- Sq snatch
working to 1RM- 15 min

“Cursed”

20 Sq Snatches
20 Cals
20 Thrusters
20 Pull ups
20 Cleans
20 Cals
20 S2OH
20 T2B
20 Front Squats
20 Cals
20 OHS
20 HSPU
26 Min Cap

RX 50/35

“ZACHARY TELLIER”

October 12th, 2018 Posted by No Comment yet

Stretch shoulders and Hips

“Zachary Tellier”

10 Burpees

10 Burpees
25 push ups

10 Burpees
25 push ups
50 Lunges

10 Burpees
25 push ups
50 Lunges
100 Sit Ups

10 Burpees
25 push ups
50 Lunges
100 Sit Ups
150 Air Squats

“BEAR”

October 11th, 2018 Posted by No Comment yet

1 Power clean-1 front squat-1 back sq-
1 thruster- working to 1 RM

“Bear”

30 Rounds for time

Complex

1 Power clean- 1 front squat
1 back squat – 1 thruster

Bar must not touch the ground, hands stay on the bar and the bar stays moving – NO PAUSE
EVERY MINUTE ON the minute 2 Burpees

RX 50/35
25 min cap

REPEAT 07/12/2017 & 31/05/2018

“PANTHER”

October 10th, 2018 Posted by No Comment yet

5 x 5 S2OH working to 5 RM

“Panther”

800 M run
30 Clean & Jerks
10 Pull ups
400 M Run
30 S2OH
20 T2B
200 M Sprint
30 Front squats
30 HSPU

25 min cap

RX – 50/35

“BUSTA”

October 9th, 2018 Posted by No Comment yet

In Pairs, ME Press Ups 3 rounds(unbroken)
In Pairs, ME air squats 3 rounds(unbroken)
feet cannot move

“Busta”

60 KB Swings
15 T2B
50 KB Goblet Squats
15 C2B/ Pull Ups
40 KB Snatch
15 HSPU
30 KB Push Press
15 Ring Dips
20 OH KB Lunge
15 Pistols
10 TGU
5 M Ups

RX 24/16
25 min cap

“SPIDER BITE”

October 8th, 2018 Posted by No Comment yet

12 MIN EMOM
60 Double unders- 30 Wall Balls- 10 Seated
S2OH- 40 second bar hang

“Spider Bite”

8 min AMRAP
8 Burpee to box RX 24/20
8 HSPU
20 Wall Balls RX 9/6
3 min rest
8 min AMRAP
8 Hang Snatch RX 60/40
8 Pull Ups
20 Cals
1 Min Rest
1 Min ME burpees

“LION PRIDE”

October 7th, 2018 Posted by No Comment yet

3 X 1 MIN BOB
IN PAIRS 1 MIN WORK-1 MIN REST
3 rounds of core

“Lion Pride”

20*15*10*5 Thrusters
* = 50 double unders RX 50/35

15*10*5
Cleans RX 60/40
* = 30 double unders

10*5
Snatches RX 70/45
* = 20 Double unders

25 min cap

October 4th, 2018 Posted by No Comment yet

3x 10 Front Squats

“Deadly Box”

50 Dead Lifts RX=60/40
15 Box Jumps
40 Dead Lifts RX=70/45
15 Box Jumps
30 Dead Lifts RX=80/50
15 Box Jumps
30 Dead Lifts RX=90/55
15 Box Jumps
20 Dead Lifts RX=100/60
15 Box Jumps
10 Dead Lifts RX=110/70

Double The Muscle

October 3rd, 2018 Posted by No Comment yet

3×10 DeadLift Alt Strict Pull Up

“Double The Muscle”

15 Min AMRAP
7 M/U
50 Wall Balls
100 D/U

Rx=9/6