FEB 17-23

Sat 

For Time (CAP 35:00)

w/ a Partner…

30 Burpee Over The Bar -RX+ SYNCHRO
100 Thruster @95/65
10x 30 Double Under – RX+ Unbroken*
100 Thruster
30 Burpee Over The Bar – RX+ SYNCHRO

*Every break on D.U. you need to switch w/ your partner, and this previous set didn’t count.

Sun 

For Time

5 Burpee Muscle Up
20 Hang Snatch @95/65
20 OHS

10 Burpee Box Jump Over
15 Hang Snatch @115/85
15 OHS

15 Burpee Target (Bar)
10 Hang Snatch @135/95
10 OHS

20 Burpee
5 Hang Snatch @155/105
5 OHS

Monday

PUSH PRESS

Every 2:00 for 14:00 (7 Sets)
@loading

6-6-6-3-3-3-3 Push Press

Metcon

AMRAP 16:00

4 Push Jerk @135/95
6 HSPU
8 TTB
10 Front Squat

Tuesday 

DEADLIFT

Every 2:00 for 14:00 (7 Sets)
@loading

6-6-6-3-3-3-3 TNG Deadlift
*5sec down
*no belt

Metcon

For Time (CAP 15:00)

5 Deadlift @275/185
3 Legless Rope Climb
250/200m Row-Ski or 600/400m Bike
5 Deadlift
2 Legless Rope Climb
500/400m Row-Ski or 1200/800m Bike
5 Deadlift
1 Legless Rope Climb
1000/800m Row-Ski or 2400/1600m Bike

Wednesday 

SNATCH COMPLEX

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

1 Snatch High Pull*
1 Low Hang Power Snatch**
1 Snatch Power Balance**

*3″ floor to knee
**3″ pause in catch

Metcon:

EMOM 16:00 (4 Sets)

a. 3 Heavy OHS*
b. 10-15 GHD Sit Up
c. 3 Wall Walk
d. 10-15 Burpee Over The Bar

*From the floor.

Thursday 

LUNGE

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

10 Alt. Back Rack Lunge
*Forward Step.

Metcon:

2 Rounds For Time (CAP 23:00)

50 Wallball @20/14
40 Box Jump Over (24/20″)
30 Hang Power Clean @95/65
20 Thruster

Friday 

HANDSTAND PUSH UP

*Two different tracks today.

A) 3 Sets
20″ Handstand Hold/ Box Pike Hold

B) 3 Sets
5 NEGATIVE HSPU/ 10 Box Pike Push Up

C) 3 Sets
3-5 Headstand w/ Tuck and Raise

D) 3 Sets
5 Handstand Kick on Wall

E) Test

Beginner: Kipping HSPU Attempts

Advanced: EMOM 5:00

3 HSPU w/ Double Pause* + 3-5 UNBROKEN HSPU
*Double Pause: 3″ at Bottom (Tuck) + 3″ at Top.

Metcon:

For Time (CAP 12:00)

1-2-3-4-5-6-7-8-9-10
Muscle Up
Shuttle Run

1 Shuttle Run = 50ft (25ft +25ft)

POPULAR POSTS

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

APR 6 – 12

Saturday 6 Rounds For Time (CAP 40:00)w/ a partner…10 Alt. DB Devil Press @50/3515 KB SDHP @70/5320 Push Up400m Run (Together)*You need to alternate the

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