Dec 9-15

Sat Dec 9

40 Min AMRAP
Partner 1 works for 1 minute while partner 2 rests
Partner 2 works for 1 minute white partner 1 rests
At 20 Min switch to :30/:30

60/40 Cal Bike/Ski/Row (transition quickly)
60 Pull Ups – RX+ 30 Muscle Ups
60 Goblet Squat – RX+ DBall Squats
60 DB Hang Clean&Jerk – RX+ DBall Clean and Jerk
60 TTB – RX+ 15 Rope Climb

Sun 

2 Rounds
1000m Row or 3k Bike or 300 Double Unders
20 DB Devils Press 50/35 1DB
30 Box Step over with DB
10 Burpee Pull Ups

Monday

CLEAN COMPLEX

Every 2:00 for 12:00 (6 Sets)
@loading

1 Clean High Pull
1 Power Clean
1 Hang Power Clean
1 Front Squat

*3″ pause in catch for the Power Clean and Hang Power Clean.

Metcon:

For Time (CAP 16:00)

50 KB Swing @53/35
40 TTB
30 Clean @155/105
20 HSPU
10 Muscle Up

Tues

“OPEN 14.5”

For Time (CAP 20:00)

21-18-15-12-9-6-3
Thruster @95/65
Bar Facing Burpee

Strength

BENCH PRESS

Every 2:30 for 12:30 (5 Sets)

6 Bench Press for load

Wednesday 

DEADLIFT

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

8 Deadlift for load

Metcon:

EMOM 16:00 (4 Sets)

a. 10-15 Box Jump Over
b. 15-20 KB Suitcase Deadlift* @70/53
c. 20m/arm, KB Suitcase Carry
d. 1:00 Plank Hold

*One side each round.

Thursday 

FRONT SQUAT

Every 2:30 for 12:30 (5 Sets)

6 Front Squat for load

Metcon:

For Time (CAP 18:00)

150 Wallball @20/14

*Every break: 250/200m Row-Ski OR 500/400m Bike

**Stopping doing it is considered a break!!!

Friday 

SNATCH COMPLEX

Every 2:00 for 12:00 (6 Sets)
@loading

1 Snatch High Pull
1 Power Snatch
1 Hang Power Snatch
1 OHS

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

Metcon

AMRAP 14:00

5 Muscle Up
10 Alt. DB Snatch @50/35
15 Double Under

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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