Dec 2-9

 

SAT Dec 2

30 Min AMRAP
Partners alternate every 10 reps/cal
100/70 Cal
100 DB Snatch
100 Box Step Up w/ DB

4 Wall Walks
15 Muscle Ups/Deck Squat Pull Ups
4 Wall Walks
10 Squat Cleans 205/145
60/48 Cal
10 Squat Cleans
4 Wall Walks
15 Muscle Ups/Deck Squat Pull Ups
4 Wall Walks

FRONT SQUAT
Every 3:00 for 15:00 (5 Sets)

8 Front Squat for load

Dec 04

For Time (CAP 15:00)
20 Front Rack Lunge @115/85
15 TTB
20 Front Squat
15 TTB
20 Back Rack Lunge
15 TTB
20 Back Squat
15 TTB

 

TUE 05

Dec 05

SNATCH COMPLEX


Every 2:00 for 10:00 (5 Sets)
@loading

1 Snatch High Pull
1 Power Snatch
1 Hang Power Snatch

*3″ pause in catch for the Power Snatch and Hang Power Snatch

Dec 05

For Time (CAP 16:00)

3 Rounds
25 Double Under
15 Hang Snatch @95/65

2 Rounds
50 Double Under
10 Hang Snatch @115/85

1 Round
100 Double Under
5 Hang Snatch @135/95

 

WED 06

0

Dec 06

BENCH PRESS

Every 3:00 for 12:00 (4 Sets)

8 Bench Press for load

Dec 06

5 Rounds For Quality (CAP 20:00)

10 Double DB Push Press @heavy
10 GHD Back Extension
20m Double DB Front Rack Carry
15 Wallball @20/14

 

THU 07

0

Dec 07

With a partner, alternate after each round.

20 Rounds For Time (CAP 30:00)

10 Cal Row/ Ski/ Bike
10 Alt. DB Devil Press @50/35

*Partner in Bar Hang Hold.

Dec 07

STRICT PULL UP

Every 2:30 for 10:00 (4 Sets)

5-10 UNBK Strict Pull Up
Rest 10″
1 NEGATIVE Pull Up

 

FRI 08

0

Dec 08

POSTERIOR CHAIN

Every 3:00 for 15:00 (5 Sets)
@loading

10 RDL
10/side, Bulgarian Split Squat

Dec 08

AMRAP 13:00

15 Box Jump Over
10 Alt. Pistol
5 Face To Wall HSPU

 

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.