Dec 23 – 29

Open Every Day – Class at 9AM on Dec 25

Sat 

30 Min AMRAP
With a partner, split as needed.
50 Cal
40 Front Rack Lunge 135/95
50 HSPU
40 Hang Clean 135/95
50 Box Jump
40 Burpee Pull Ups

Sun 

10 Rounds
3 Front Squat 185/125
7 Hand Release Push Ups
7 Pull Ups
21/15 Cal

Monday

45 Min Cap
23 Rounds with a partner (each round should be about 90-120 seconds)
Partner 1 does Round 1 while Partner 2 rests, then Partner 2 does round 1
1st Round 12 Pull Ups + 25 Sit Ups
2nd Round 12 TTB + 25 KB Swings 53/35
3rd Round 12 Box Jumps + 25 Wall Balls
Repeat the cycle rounds 4-23

Tuesday 

With a partner, alternate after each round.
20 Rounds For Time (CAP 24:00)
10/7 Cal Machine
5 Deadlift @225/155
5 Burpee Over The Bar
*Partner in Deadlift Hold during calories.

Strength

BACK & PULL
Every 2:30 for 10:00 (4 Sets)
5/side, DB Bent Over @heavy
10 BB Biceps Curl
10 GHD Back Extension

Wednesday 

FRONT SQUAT
Every 2:00 for 12:00 (6 Sets)
3 Front Squat for load

Metcon:

EMOM 20:00 (5 Sets)

a. 12 TTB
b. 12 HSPU
c. MAX Front Squat* @155/105
d. Rest
*Take from the floor.

Thursday 

SNATCH COMPLEX
Every 2:00 for 10:00 (5 Sets)
@loading
1 Snatch High Pull
1 Power Snatch
1 Hang Squat Snatch
*3″ pause in catch for the Power Snatch and Hang Squat Snatch

Metcon:

“DFC 2023 – EVENT 6”

For Time (CAP 25:00)

50 Cal Machine
40 A-Jump (Bumper Plate @45)
30 Single Arm DB Devil Press @50/35
20 Deck Squat
10 Muscle Up
20 Deck Squat
30 Single Arm DB Devil Press
40 A-Jump
50 Cal Machine

Friday 

DEADLIFT
Every 2:00 for 12:00 (6 Sets)
3 Deadlift for load

Metcon:

AMRAP 5:00
15 KB Russian Swing @70/53
15 Push Up
15 Burpee

— Rest 2:00 —

AMRAP 5:00

12 KB Russian Swing @70/53
12 Push Up
12 Burpee

— Rest 2:00 —

AMRAP 5:00

9 KB Russian Swing @70/53
9 Push Up
9 Burpee

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

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