Sprint Dips TRX Row Rope Slam Seated Bicep Curl Hip Band Walk Plank Hops SSJ Alt. Med Ball Push Up Rower Fingers to Toes 1x @ 20:15 2x @ 30:20 2x @ 30:20
Skill: Squat Clean Practice: 10 Min EMOM 3 Squat Cleans 2 Min Rest Each round will begin with 4 minutes on the clock perform: 10 SDHP (135/95) 20 Full Crunches 30 Weighted Jump Ropes With the remaining time from the 4 minutes perform AMAP Squat Cleans (135/95) 1 Min Rest in between […]
For Time 7 Thrusters (115/75) 7 KB Swings (70/45) 7 Slam Balls (30/20) 7 Crunch to Press with slam ball 7 Left Leg Front Rack Lunges (115/75) 7 Right Leg Front Rack Lunges 7 Toes to Bar (Mod 21 v ups)
Skill: Bentover Row 10 Min EMOM (0-9 min) Even Min: 8 Bentover Rows (135/95) Odd Min: 8 Bar Over Burpees 3 min rest 20 Min AMRAP 10 Deadlifts (225/135) 15 Pull Ups 5 HRPU (add 5 HRPU each Round)
For Time 25 Clean and Jerks (135/95) 50 Toes to Bar (mod: full crunch) 75 Wall Balls (20/14) 100 Box Jumps (20″) 75 Wall Ball (20/14) 50 Toes to Bar (mod: full crunch) 25 Clean and Jerks (135/95)
For Time 25 minute cap 20 Snatches (95/65) 40 Double Unders 30 V-ups 15 Snatches (115/75) 30 Double Unders 30 V-ups 10 Snatches (135/85) 20 Double Unders 30 V-ups 5 Snatches (155/95) 10 Double Unders 30 V-ups If you finish under 20 minutes 1 min rest Cash out: 5 min AMRAP 5 Snatches (135/75) […]
Sled Push Side Plank Rope Slam Wall Sit Iron Cross Farmer’s Walk Tire Flip TRX Row Shoot Through Sumo Squat Rower Wall Walks* *5:30am/3:45 only 2x @ 30:20 2x @ 30:20
For Time 100 Single Jump Ropes 50 1-Arm Dumbbell Press (50/30) Alt every 5 reps 100 Singles 50 Full Crunches 100 Singles 50 1-Arm Dumbbell Lunges (50/30) 25 each arm hanging down at your side 100 Singles 50 Mountain Climbers (2 for 1) 100 Singles 50 1-Arm Dumbbell Press (50/30) 100 Singles 50 Slam Balls (30/20) […]
Round 1: You will be at each exercise for 3 minutes…1 min rest to move to your next exercise 3 minute rest in between rounds Round 2: You will be at each exercise for 2 minutes…1 min rest to move to your next exercise We will make teams and tell you where you are starting. […]
Skill: Deadlift Complete the following FOR TIME: 10 Deadlifts (225/155) then 3 rounds of: 12 Pull Ups 21 KB Swings (70/45) then 10 Deadlifts (225/155) then complete 2 rounds of: 30 Wall Balls (20/14) 60 Weighted Jump Ropes then 10 Deadlifts (225/155) then complete 100 Air Squats 100 V-ups (the squats and v-ups can be […]
Skill: Clean and Jerk Part 1: 12 Min Clean and Jerk Ladder Every 90 seconds perform one clean and jerk. Add weight to the bar for as long as you can. 7 Clean and Jerks Altogether 3 min rest Part II: 20 min cap Ladder 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (135/95) Bar over Burpees […]
Bear Crawl Superman TRX Row Rope Slam Curl to Press SSJ Banded Lat Pulldown Burpees Side Plank KB Step Ups Rower V Ups 1x @ 20:15 2x at each station 30:20 2x at each station 30:20
Skill: Deadlift For Time: 40 Burpees 20 Deadlifts (135/95) 30 Burpees 20 Deadlifts (185/135) 20 Burpees 20 Deadlifts (225/165) 10 Burpees Done! Every 3rd minute perform 1 round of: (3,6,9,12,15,18,21,24,27) 15 Goblet Squats (70/45) 10 Full Crunches 30 minute cap
7 Rounds total 1 Min rest in between rounds Start every round with 3 minutes on the clock and perform: 10 Toes to Bar 10 Box or Bench Dips 10 Air Squats with the remaining time from the 3 minutes perform an AMRAP of: 5 Left Arm KB/DB Presses (35/20) 5 Right Arm KB/DB […]
Skill: Banded KB Swing EMOM for 18 minutes 1st Min – 5 Snatches (no RX weight) 2nd Min – 15 Banded KB Swings (45 purple/30 red) 10 Knees to Elbows (Mod: 10 V ups) 3rd Min – Double Unders (as many as you can) Then […]
12 Min AMRAP 8 Plate Burpees 12 Wall Balls (20/14) 16 Weighted Jump Ropes 3 Min Rest 4RFT 20 Weighted Crunches (45/25) 20 Alt. OHL (1 for 1) (45/25)
Skill: Slam Ball 6RFT Race 8 SDHP (115/75) 10 Front Squat (115/75) 12 Box Jumps (24/20) You will be racing against your partner to see who finishes the 6RFT first. At no point can you and your partner be working on the RFT at the same time. One person is doing slam balls while […]
Sled Push Knee to Ball G2O TRX Row Rope Slam D. Incline Row Hip Band Walk Squat Jump Shoot Throughs Rower Russian Twist 20:20 (1x) 25:20 (2x) 30:20 (2x)
EMOM – 3 Deadlifts – 10 minutes 4RFT 10 Push Presses (135/95) 20 C2D Push Ups 30 Weighted Jump Ropes 20 V-Ups 10 Alt Front Rack Lunges (135/95) 1 for 1 If you finish under 20 minutes then you EARN a 5th round
With 5 minutes on the clock: 30 Air Squats 20 OHL (45/25) 1 for 1 10 Knees to Elbows With the remaining time on the clock AMAP Power Cleans (135/95) 1 min rest Perform 3 more times ***you are doing a total of 4 sets altogether. You will have 4 separate numbers at […]
Skill: Snatch For Time Ladder 10,9,8,7,6,5,4,3,2,1 Thruster (95/65) HRPU Snatch (95/65) Pull Ups Perform 10 reps of every exercise then 9 reps of every exercise then 8 reps 7 reps …. 1 rep
Repeat from yesterday due to snow day Skill: Back Squat (5×5) For Time: 48-24-12 Wall Ball (20/14) Weighted Crunch (45/25) KB Swings (50/35) Double Unders (144, 72, 36)
Skill: Back Squat (5×5) For Time: 48-24-12 Wall Ball (20/14) Weighted Crunch (45/25) KB Swings (50/35) Double Unders (144, 72, 36)
Glider Crunch to Press Slam Ball TRX Row Rope Slam Bench Dips Banded Rows Bench Press Rower 6″ Holds Rd1: 20:20 1x at each station Rd2: 30:20 2x at each station Rd3: 30:20 2x at each station
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