FEB 24 – 1 MAR

Sat

AMRAP 35:00

w/ a partner…

30 Cal Row-Ski or 20 Cal Bike
25 Deadlift @155/105
20 Front Squat
15 Clean
10 STOH

Sun 

For Time

10-9-8-7-6-5-4-3-2-1
DBall/Sandbag Over The Shoulder @100/70
GHD Sit Up
HSPU
*After each set: 40m DBall Carry

Monday

PULL STRENGTH

Every 3:30 for 14:00 (4 Sets)

8-12 Strict Pull Up*
10/side, DB Bent Over Row @heavy
10-15 Banded Pulldown

*Scaling options:
8-12 Banded STRICT Pull Up
or
4-6 NEGATIVE Strict Pull Up (5sec down)

Metcon:

7 Rounds For Time (CAP 15:00)

7 CTB
7 TTB
7 Back Squat* @135/95

*From the floor.

Tuesday

CLEAN COMPLEX

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

1 Clean High Pull*
2 Low Hang Power Clean**

*3″ floor to knee
**3″ pause in catch

Metcon:

AMRAP 6:00

5 Power Snatch @115/85
30 Double Under

—– Rest 3:00 —–

AMRAP 6:00

10 Hang Power Clean
30 Double Under

Score: Your worst ARMAP.

Wednesday 

OVERHEAD SQUAT

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

6 OHS
*3sec down
**2sec pause at bottom

Metcon

“ACID POOL”
(Coach Gui Becnhmark Creation)

6 Sets of:

1:30 ON
250/200m Row-Ski or 600/400m Bike
MAX Thruster @95/65

Thursday 

PUSH JERK

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

8 Push Jerk
*2sec pause in catch

Metcon:

For Time (CAP 18:00)

100 Plate GTOH @25/15
80 Push Up
60 PVC Abmat Straight Legs Sit Up*
40 Plate Deck Squat
20 Muscle Up

*PVC behing the neck.

Friday 

TBD —- OPEN 24.1

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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