“GRIP STRENGTH”

December 13th, 2018 Posted by No Comment yet

3 Rounds Not For time
7 Strict Pull Ups-7 Strict ring dips
7 Strict HSPU

“Grip strength”

10 Rounds for time
10 OHS
5 B.O.B
120 m Farmers Carry

 

RX = 50/35 – KB 24/16

Time Cap 30 minutes

“KB SWING”

December 12th, 2018 Posted by No Comment yet

T2B Tech – kipping/strict
ME Unbroken

“Kb Swing”

21*15*9*6*
KB Swing
Goblet Squat
* = 50 Double unders

15*9*6*
KB Snatches
KB OH Lunge – (single arm)
* = 30 Double unders

9*6*
TGU
Russian twist
* = 20 Double unders

25 min cap
RX 24/16

“BLOATED”

December 12th, 2018 Posted by No Comment yet

Jerk tech – Building to 1RM
alt with Double under
30-40-50-60-70

“Bloated”

2 Min ME hang cleans

12 min AMRAP
6 Deadlift
5 B.O.B
4 C2B
3 Strict HSPU
2 Cleans
1 Jerk

2 Min ME hang cleans

RX – 70/50
Running clock – NO REST

Score – hang cleans/reps/hang cleans

“BEANS & SPROUTS”

December 10th, 2018 Posted by No Comment yet

5 X 5 Front Sq building to 1RM * ALT with seated BB S2OH 5 x 5

“Beans & Sprouts”

400 m Run
30 Wall Balls
20 Thrusters
20 T2B
400m Run
30 Wall Balls
20 Clean & Jerks
20 Pull Ups
400 m Run
30 Wall Balls
20 OH Squats
20 HSPU

RX = 50/35 – WB 9/6
30 min cap

“LITTLE LADDER”

December 9th, 2018 Posted by No Comment yet

B.O.B (facing) 1 Min ME
Thrusters 1 Min ME
two rounds

10 Min to find 1RM Clean

LITTLE LADDER”

7 Min Ladder 2 – 4 – 6 – 8
HSPU
DB Sq Snatch
Box Jump overs
RX 22.5/15 kg – Box 24/20
2 Min REST

7 Min Ladder 2 – 4 – 6 – 8
S2OH
Ring Dips
Front Lunge
RX 50/35
2 Min rest
2 MINUTE ME DOUBLE UNDERS

“DEATH BY KETTLEBELL”

December 7th, 2018 Posted by No Comment yet

“Death By KettleBell”

100 KB Swings
* = 15 Burpees
90 Goblet Squats
* = 15 Burpees
80 Sumo High Pull
* = 15 Burpees
70 Russian Twists
* = 15 Burpees
60 OH Lunge
* = 15 Burpees
50 Push Press (single arm)
* = 15 Burpees
40 Snatches
* = 15 Burpees
30 KB Lunge Around
* = 15 Burpees
20 Alternating KB Press Ups
* = 15 Burpees
10 T.G.U

40 Min Cap – RX 24/16 kg

“GRAVY TRAIN”

December 6th, 2018 Posted by No Comment yet

3 Rounds Not For time
7 Strict Pull Ups-7 Strict ring dips
7 Strict HSPU
1 Min ME B.O.B (facing) x 2

“Gravy Train”

3 Rounds for time
10 Power Snatch
10 Box Jumps
8 Hang Snatch
8 Box Jump Overs
6 Sq Snatch
6 Pistols

RX 50/35

25 min cap

“CURSED”

December 5th, 2018 Posted by No Comment yet

Muscle Up Tech – C2B – Pull Ups

“Cursed”

20 Min AMRAP
5 Box Jumps
4 HSPU
3 C2B/Pull Ups or T2b (pick weakest)
2 Cleans
1 Front Squat

RX 80/55

“UP HILL CLIMB”

December 4th, 2018 Posted by No Comment yet

Snatch tech- working on TnG
Building in weight to a 2RM

“UP HILL CLIMB”

9 * 6 * 3
SNATCHES RX 70/45
C2B
15 * 9 * 6
THRUSTERS RX – 60/40
T2B
21 * 15 * 9 * 6
CLEANS – RX 50/35
PULL UPS
BUY OUT = 3 M UP

30 MIN CAP

“BABY BLUE”

December 3rd, 2018 Posted by No Comment yet

OH Lunge 5 x 5 building
5 RM
alt with D.U -20*30*40*50*60*70

“Baby Blue”

A: 30 Thrusters for time

B: 3 Rounds for time of
20 OH Lunge
30 Bar Hops
10 W.P Sit Ups
20 Push Jerk
2 Muscle ups/4 C2B/6 Pull Ups

RX 60/40 – W.P 20/15
Running Clock

30 Min Cap