Oct 29 – Nov 4

Sat

30 Min AMRAP

With a partner, split as needed.

50 Cal

40 Front Rack Lunge 135/95

50 HSPU

40 Hang Clean 135/95

5x200M Run

40 Front Squat

Sun

6 Clean and Jerk 185/125

12 Burpee Box Jump Over 30/24

24 TTB

5 CJ

10 BBJO

20 TTB

4 CJ

8 BBJO

16TTB…..

1CJ

2 BBJO

4 TTB

Ends up being 30CJ, 60 BBJO, 120 TTB

Mon

4×8 Back Squat

5 Rounds

2 Min Work

20 Thruster 75/55# – These should feel light, at least the 1st 3 rounds should be unbroken.

Max Burpees – RX+ 10 Burpees and Max HSPU

1 Min Break

Score Burpees or HSPU

Tues

The Other Total

1 clean

1 bench press

1 overhead squat

Time cap: 30 minutes

After — 2k Ski or Row or 5k Bike

Wed

4×8 Strict Press

24 Min

Min 1 6 Hang Snatch 115/80# RX+ OHS after each Snatch

Min 2 12 Back Rack Step Back Lunges (might want to time your 6th snatch to finish at the start of min)

Min 3 12 TTB

Min 4 Rest – RX+ 4 Bar Muscle Ups

Score the minutes you complete all the work (count min 4)

Thurs

40 Min AMRAP

10 DB Hang Clean and Jerk

10 Cal

10 Pull Up RX+ 1 Rope Climb (after the pull ups)

1 200M Run

Next Round 20,20,20, (RX+ 2 Rope), 2 200m Runs

3rd Round 30,30,30, (RX+ 3 Rope), 3 200m Runs

Etc

If you finish the 5th round, you’ve done 100 DB HCJ, Cals, Pull Ups, Run 2 Miles – RX+ 15 MU

Fri

Max rounds in 3 minutes of:

• 135 pound Power cleans, 3 reps

• 6 Push-ups

• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Bench Press

4×10
Pendlay Row

3×5

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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