March 2, 2019
For time (In Partners)
40-Squat Snatches @ 115/85
20-Synchronized Burpees
30-Squat Snatches @ 115/85
15-Synchronized Burpees
20-Squat Snatches @ 115/85
10-Synchronized Burpees
10-Squat Snatches @ 115/85
5-Synchronized Burpees
*with a 1600m Relay cash out, each person will run a...
February 28, 2019
5 Rounds for Quality (Weight)
5-Bench Press
10-Bent Over Rows
10-Shoulder Press
10/10-DB Curls
February 27, 2019
AMRAP in 20 minutes (Rounds + reps)
5-Front Squats @ 205/135
10-Toes to bar
50-Double unders
Tabata (4 minutes)
-Flutter Kicks
February 26, 2019
8 Rounds for reps (2 minutes each)
Row 200m
Rounds 1-4) MAX reps alt DB Snatch @ 50/35
Rounds 5-8) MAX reps HSPUs
* resting 2 minutes between rounds
February 25, 2019
Grace
For time (5 minute CAP)
30-Clean and Jerks @ 135/95
Try to complete in 20 minutes:
5-Strict pull-ups
10-Push-ups
15-Squats
10-Strict pull-ups
20-Push-ups
30-Squats
20-Strict pull-ups
40-Push-ups
60-Squats
40-Strict pull-ups
80-Push-ups
120-Squats
February 23, 2019
Shoulder Press
1-1-1-1-1
Push Press
Jerk
February 21, 2019
3 Rounds for time (15 minute CAP)
30-Wall Balls @ 20/14
10-PWR Snatch @ 135/95
(5-Ring Muscle-ups RX+)
Work up to a heavy single
PWR Snatch
February 20, 2019
Bench Press
3-3-3-3-3
For time (9 minute CAP)
21-15-9
-Strict Pull-ups
-DB PWR Cleans @ 50/35
February 19, 2019
Each for time
Row 500m
Row 400m
Row 300m
Row 100m
*and back up for a total of 10 rounds, rest until fully recovered
February 18, 2019
Front Squat
1 rep MAX
AMRAP in 8 minutes (Rounds + reps)
4-Hang PWR Cleans @ 135/95
4-STO @ 135/95
*with 4 burpee over the bar everytime the bar touches the floor
Hctans Rewop
5 Rounds for time (25 minute CAP)
20-Wall Balls @ 20/14
15-Push-ups
10-PWR Cleans @ 155/105
2-Bar Muscle ups
Brick by Brick
December 7, 2018
10-S...
Dynamic Duo
Gun Show
Lego
Four on Four
Reddal Ots
Sserp Hcneb
Slavrenti
Tauqs Tnorf
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