Sat
35 Min AMRAP – 1 Partner works while the other rests
4 Rounds – each partner does 2.
10 Strict Press 95/65 and 100M Run
4 Rounds – each partner does 2.
10 Hang Snatch 95/65 and 100M Run
4 Rounds – each partner does 2.
10 Cleans 135/95 and 200M Run
4 Rounds – each partner does 2.
10 Thrusters 135/95 and 200M Run
4 Rounds – each partner does 2.
10 Deadlift 225/155 and 330M Run (1 Lap)
AMRAP
5 Deadlift 275 and 5 Pull Ups – RX+ 3 Muscle Ups
Score your Pull Ups or Muscle Ups
Sun
10 rounds:
4 muscle ups
4 front squats (185/135)
200m run
Mon
Tabata Pull Ups
8 Cycles of
20 Seconds Work 10 Seconds Rest
RX is Strict Pull Ups
Scale to Banded Pull Ups
or
Negative Pull Ups and score the total time hanging
and
Back Squat 10-10-12-12, try to match or beat last week’s 4×10
Metcon
6 Rounds – 12 Min Cap
200M Run
4 Wall Walks – Scale to a # that will take about a minute when fatigued.
Tues
On a 35 Min Clock
0-6 Min Build in weight to about 80% of 1RM Snatch
6-12 Min 3-4 Snatch at around 90% of 1RM
15-35 EMOM
1 Snatch @ about 75-80% of 1RM + 10 Double Unders (if you miss the snatch, don’t retry it, just do the jump rope)
*Score the rounds you made the snatch and did all the jump rope*
Wed
2 Rounds – 40 Min Cap
100/80 Cal Bike/Row/Ski
80 Sit Up
60 Burpee – RX+ Over Bar
40 HSPU – Scale to a # you can do in about 5 minutes
20 Deadlift 225/155
Start the 2nd round on a different device.
Thurs
“Nancy” – Our 1st running benchmark of the year
5 Rounds
400M Run
15 OHS 95/35
Strength
Power Clean and Jerk
6×2
Fri
“Fran” – Quarterly Test
21-15-9
Thrusters 95/65
Pull Ups
Strength
Bench Press 4×12 – Try to match or beat last week’s #s
