FEB 3-9

Sat 

With a partner…

AMRAP 35:00

1km Row-Ski or 2.5km Bike
30 Burpee Box Jump Over (24/20″)
20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB
10 Pull Up – RX+ Muscle Up

Sun 

For Time

20-16-12-8-4
Deadlift @135/95
4-8-12-16-20
DB Bench Press @50/35
40m DBall Hug Carry @100/70 / KB Front Rack
(If benches are taken do the carry 1st

Deadlift:
1st – 155/105
2nd – 185/125
3rd – 215/145
4th – 245/165
5th – 275/185

Monday

CLEAN

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

1 Clean Deadlift*
1 Clean High Pull*
1 Muscle Clean*

*3″ floor to knee

Metcon

4 Rounds For Time (CAP 16:00)

15 Hang Power Clean @115/85
15 HSPU
30 Abmat Sit Up

Tuesday 

FRONT SQUAT

Every 2:30 for 15:00 (6 Sets)
@loading

6 Front Squat

Metcon

AMRAP 4:00

25 Wallball @20/14
25 Box Jump Over (24/20″)
MAX of Double Under

— Rest 2:00 —

AMRAP 4:00

100 Double Under
25 Wallball
MAX Box Jump Over

— Rest 2:00 —

AMRAP 4:00

25 Box Jump Over
100 Double Under
MAX Wallball

SCORE Total of D.U. + BJO + WB.

Wednesday 

PUSH PRESS

Every 2:30 for 15:00 (6 Sets)
@loading

6 Push Press

Metcon:

AMRAP 12:00

24 Pull Up
6 Wall Walk
18 CTB
6 Wall Walk
12 Muscle Up

In the remaining time, AMRAP of:
KB American Swing @70/53

Score: Total of KB American Swings

Thursday 

DEADLIFT

Every 2:30 for 15:00 (6 Sets)
@loading

6 Deadlift (5sec down)

Metcon:

For Time (CAP 16:00)

30-20-10
Deadlift @185/125
Single Arm DB Thruster @50/35
Burpee Over The Bar

Friday 

SNATCH

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

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

*3″ floor to knee
**3″ pause in catch

Metcon:

For Time (CAP 12:00)

1000m Row
50 OHS @65/45
30 TTB

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

JAN 27 – FEB 2

Sat Jan 27 With a partner… Every 6:00 for 30:00 (5 Sets) 500m Row/Ski or 1.2km Bike30 Alt. BB Lunge* @115/85MAX KB American Swing @53/35(Partner

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