MAR 2 – 8

Sat 

For Time (CAP 32:00) w/ a partner…

Buy-in: 3 Laps Run (together)

then…

20 Rounds (YOU GO I GO)

2 Clean @185/125
4 HSPU
8 Alt. Pistol

Sun 

For Time

10-9-8-7-6-5-4-3-2-1
Deadlift @275/185
DB Bench Press @60/40
*250/200m Row after each set.

Monday

SNATCH COMPLEX

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

1 Snatch High Pull*
1 Power Snatch**

*3″ floor to knee (both)
**3″ pause in catch

Metcon

Every 2:00 for 10:00 (5 Sets)

15 Wallball @20/14
16 Alt. DB Snatch @50/35
MAX Muscle Up

SCORE: Total of Muscle Up.

Tuesday 

POSTERIOR STRENGTH

Every 3:00 for 12:00 (4 Sets)

6-10 BB Hip Thrust* @heavy
10-15 Double DB RDL @heavy

*3sec pause at top

Metcon

AMRAP 20:00

4-8-12-16-20…
KB Goblet Lunge @70/53
KB Russian Swing
Box Jump Over

Wednesday 

PUSH JERK

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

4 Push Jerk
*2sec pause in catch

Metcon

For Time (CAP 18:00)

3 Rounds of:
5 Hang Power Clean @115/85
5 Front Squat
5 Push Jerk

—– Rest 2:00 —–

2 Rounds of:
10 Hang Power Clean
10 Front Squat
10 Push Jerk

—– Rest 2:00 —–

1 Round of:
15 Hang Power Clean
15 Front Squat
15 Push Jerk

Thursday 

OVERHEAD SQUAT

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

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

Metcon:

Every 1:30 for 18:00 (4 Sets)

a. 250/200m Row-Ski or 600/400m Bike
b. 12 Burpee Box Step Over
c. 15 GHD Sit Up/ 20 Abmat Sit Up

Friday 

TBD – Open 24.2

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

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.