Record 3rd Set
1st Set: x 3 (70%)
2nd Set: x 3 (80%)
3rd Set: x ME (90%)
3 Rounds:
7 Thrusters (75/55)
7 Pullups
7 Burpees
30/24 Cal Row
2 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
20/16 Cal Bike
1 Round
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Post total time
Teams of 2
6 Rounds For Time
20/16 Cal Bike
10 Bar Facing Burpee
12 Power Clean (135/95)
14 Toes to Bar
Post TOTAL time.
Rx+
Bike 24/20
Power Clean 155/105
Steady pace today, this will go fast without you trying to make it that way. Not a ton of volume today split between two people. I’m sure a lot of you will be a little sensitive in the quad area. Great job last night! I heard great things.
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
3 x AMRAP 4 (2:00 Rest B/T)
Buy In: 32yd Prolwer (215/165)
Into AMRAP (time remaining)
5 x Hang Power Clean (95/65)
5 x Front Squat
5 x Shoulder to OH
35 x Double Unders
Post TOTAL reps completed for EACH round
Rx+
235/195 Prowler
115/80
With the open announcement coming tonight, there is plenty time built in to today’s class to ask one of the coaches about a certain mvmt or skill that you would like to brush up on. As far as the metcon, work on cycling through the barbell movements with as few breaks as possible. Especially when it comes to barbell work, smooth is fast and fast is smooth.
3 x AMRAP 4 (with 2:00 Rest between each AMRAP)
Buy In: 32yd Prowler (215/165)
Into (time remaining)
10 Hang Power Clean (115/80)
35 Double Unders
Post total reps completed each AMRAP (do not include prowler push)
Rx+
135/95
Upper Back/Midsection Accessory
3-4 Rounds
(Chose one from each category)
Upper Back:
Slow Tempo Ring Rows
Strict C2B/Pullups
Farmers Carry
Pull Aparts
Midsection:
GHD Situps
Wtd Abmat (feet anchored)
Plank Variation
Strict T2B/K2C
Record 3rd Set
1st Set: x 3 (70%)
2nd Set: x 3 (80%)
3rd Set: x ME (90%)
3 Rounds (w/2:00 rest between rds)
12 Deadlifts (185/125)
12/10 Bike
12 Pullups
Record Total WORK time (this should be the time that the clock reads at the end of your 3rd round, minus 4:00 minutes rest)
Rx+
225/155
15/12 Bike
15 Pullups
Record 3rd Set
1st Set: x 5 (65%)
2nd Set: x 5 (75%)
3rd Set: x ME (85%)
3 Rounds For Time
10 Power Snatch (95/65)
10 Lateral Burpees
10 Box Jumps
10 Wall Balls
Post TOTAL time
Rx+
115/80
Teams of 2
AMRAP 20
60 Cal Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans (135/95)
20 Chest to Bar
Post TOTAL Rounds+Reps
Rx+
Muscle ups
This is going to be a fun one. Much nicer with a partner (this was an open workout in 2014, completing solo is pretty brutal).
Post heavy 3-rep
Then drop down to hit 4 more sets of 3 at 80%. Slow down that eccentric (lowering) phase! No bouncing off the chest.
For Time:
20 Alt DB Snatches (50/35)
30 Double Unders
18 Alt DB Snatches
30 Double Unders
16 Alt DB Snatches
30 Double Unders
14 Alt DB Snatches
30 Double Unders
12 Alt DB Snatches
30 Double Unders
10 Alt DB Snatches
30 Double Unders
**EMOM 3 Burpees**
Post TOTAL time
Relatively higher volume of db snatches. Select a lighter db if you have your doubts. Many of you have a tendecy to let your hips creep up and really begin to tap into the lower back, lets work to avoid this as best we can.
Post TOTAL reps completed (looking for consistency)
If you did this when we did it back in December/Janury (12/14/18 and 1/11/19), build on it. Hoping everyone can end up with a few more reps completed at the end of the 12 minutes.
EMOM 12
Scaled: 1-2 Wall Walks
RX: 1-5 HSPU
RX+: 1-5 Deficit HSPU
Quality > Quantity
Make this your own. You may complete RX or RX+ with kipping or strict reps. Don’t want too much over 5 reps each minute just so we keep volume under control. Make reps more challenging by controlling your descent, this is not for time, so don’t slop through it.
5 Rounds For Time
12 Pullups
6 Squat Snatch (95/65)
Record TOTAL time
RX+
115/80
