Jan 6-12

Sat

AMRAP 30:00
With a partner
30 TTB
20 Deadlift @185/125
15 SYNC Burpee Over The Bar

Sun 

For Time
25-20-15-10-5
HSPU
Power Clean
DB Box Step Up @50/35
Round 1 – 95/65
Round 2 – 115/85
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/125

Monday

SNATCH
Every 2:30 for 12:30 (5 Sets)
@loading
1 Snatch Deadlift*
1 Snatch High Pull*
3 Hang Muscle Snatch

AMRAP 15:00
5/side, DB Snatch @50/35
10 Alt. DB OH Lunge
15 Cal

Tuesday 

BACK SQUAT
Every 3:00 for 15:00 (5 Sets)
@loading
10 Back Squat

For Time (CAP 12:00)
10 to 1
KB Goblet Squat @70/53
TTB

Wednesday 

SHOULDER PRESS
Every 3:00 for 15:00 (5 Sets)
@loading
10 Shoulder Press
10 DB Lateral Raise

4 Sets of:
1:30 ON + 1:30 OFF
15 Push Up
MAX Double Under
Score: Total of Double Under

Thursday 

PULL STRENGTH & STRICT PULL UP
Every 3:00 for 12:00 (4 Sets)
5-10 Strict Pull Up
10/side, DB Bent Over @heavy

5 Rounds For Time (CAP 15:00)
15 Thruster @95/65
15 Pull Up

Friday 

CLEAN
Every 2:30 for 12:30 (5 Sets)
@loading
1 Clean Deadlift*
1 Clean High Pull*
3 Hang Muscle Clean
*3″ floor to knee

AMRAP 16:00
5 Clean @155/105
10 KB Swing @53/35
15 Abmat Sit Up

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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