“DB NUMBERS”

November 13th, 2018 Posted by No Comment yet

Complex – Clean- Hang Sq Clean
Jerk – Building in weight

“DB Numbers”

21*15*9*
DB Snatches (alt)
DB Box step overs
* = 40 Double unders
7 min cap RX 22.5/15
2 Min REST
21*15*9*
DB Strict S2OH
Burpee to Box
* = 40 Double unders
7 min cap RX 22.5/15

“HONEST”

November 12th, 2018 Posted by No Comment yet

m Up/ C2BPull Up / tech

“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

“COLIC”

November 11th, 2018 Posted by No Comment yet

Core x 3
Strict S2OH – building in weight to
1 RM
Alt with 20 Jumping lunges per lift

“Colic”

in PAIRS
P1: 30 OHS
P2: Burpees
P1: 100 Double Unders
P2: Burpees
P1: 20 Ring Dips
P2: Burpees
P1: 30 Cal Row/bike
P2: Burpees
P1: 20 S2OH
P2: Burpees
Swap after each set/ both do all
exercises and both do burpees for each
movement
30 Min Cap
RX 60/40
SCORE IS BURPEES!!!!!

“BOOST FIT”

November 9th, 2018 Posted by No Comment yet

Core workout x 5 rounds
demo movements

“Boost Fit”

Pick two or try for all three

Barbell
50 Front Squats
40 Cleans
30 Push Press
20 Thrusters
10 Snatch
RX = 50/35
Kettlebell
50 Goblet Squats
40 KB Swings
30 KB Push Press (single arm)
20 KB Thrusters (double arm)
10 T.G.Up
RX = 24/16
Weight Plate
50 OH Lunge
40 Front Raises
30 Russian Twists
20 G.T.O
10 Burpee to W.P
RX = 25/15

“WE ROLLING”

November 8th, 2018 Posted by No Comment yet

B.O.B 1 min alt with Thrusters
1 min ME – 2 ROUNDS

“We Rolling”

21 * 15 * 9
S2OH @ 60/40
Pistols
15 * 9 * 3
DB Hang Clean & Jerk @ 22.5/15
Burpe over DB
9*6*3
Snatch @ 70/45
C2B

30 Min Cap

“BIRDS OF A FEATHER”

November 7th, 2018 Posted by No Comment yet

CORE X 3

1 Min ME Thrusters- I min rest
3 rounds
70 – 60 – 50 -40 -30 Double unders
3 rounds

“Birds of a feather”

In Pairs
150 M Partner Carry (if you stop you must swap)
P1: 20 Press Ups
P2: Plank Hold
SWAP
P1: 20 Box Jumps 24/20
P2: Wall Hold
SWAP
P1: 20 S2OH 60/40
P2: Front rack hold
SWAP
P1: 20 Pull Ups
P2: Bar hang
SWAP
P1: 20 HSPU
P2: Handstand hold
SWAP
150 M Partner Carry (if you stop you must swap)
30 Min Cap

“TESTING”

November 6th, 2018 Posted by No Comment yet

3 Rounds not for time
STRICT -5 PU/5RD/5HSPU

“TESTING”

ME 1 minute movements
1-Pull Ups
2-Front Squat
3-Push Press
4- Double Unders
5- Burpees
6-T2B
7-Thrusters
8-KB Swing
9-HSPU
10-Sit Up

in Pairs-one counts one works
then swap over-minute each
15 second transition

RX = 40/25 BB – KB 24/16
no scaled weight

“BABY BLUE”

November 5th, 2018 Posted by No Comment yet

CORE X 3
OH Lunge 5 x 5 building
5 RM

“Baby Blue”

A: 30 Thrusters for time

B: 3 Rounds for time of
20 OH Lunge
30 Bar Hops
10 W.P Sit Ups
20 Push Jerk
2 Muscle ups/4 C2B/6 Pull Ups

RX 60/40 – W.P 20/15
Running Clock

“KINDY THROWDOWN”

November 4th, 2018 Posted by No Comment yet

Core x 3
Handstand Walking- work ons

“Kindy Throwdown”

5 Min Ladder – Pairs
2-4-6-8
Clusters

2 Min Rest

5 Min Ladder – Pairs
2 -4-6-8
Front Lunge

2 Min Rest

5 Min Ladder – Pairs
2 -4-6-8
S2OH
1 MIN ME Handstand walk – unbroken
RX 50/35
pairs must hand tag- one working @ a
time

“JENKINS”

November 2nd, 2018 Posted by No Comment yet

Core workout x 5 rounds
demo movements

“Jenkins”

In Pairs
40 Min AMRAP
50 Burpees
400 m run – BOTH
50 KB Swings
400 m run – BOTH
50 Pull Ups
400 m run – BOTH
50 Push Ups
400 m run – BOTH

RX 24/16