“TEAM CHALLENGE”

October 19th, 2018 Posted by No Comment yet

Stretch shoulders and Hips

“Team Challenge”

spilt group into 3 even
TEAMS
Each team has a captain
the captain must record score
teams have to work out
total weight moved per round
before lifting starts

they can lift however they like
as long as it is from gound to
overhead – they get 6 minutes
per station and 3 minutes
to record and get to the next
station and ready to lift

6 minutes on BARBELL
6 Minutes on KETTLEBELL
6 Minutes on WEIGHT PLATE

“WEIGHT PLATE WHAMMY”

October 18th, 2018 Posted by No Comment yet

Plank Challenge
Core x 5 rounds

Weight Plate Whammy”

400 m Run – with W.P x 2
20 W.P G2OH
20 Burpee 2 W.P
20 W.P OH Lunge
200 M Run – with W.P x 2 pinch grip
20 W.P G2OH
20 Burpee 2 W.P
20 Front raises
100 M Run – With W.P x 2 pinch grip
20 W.P G2OH
20 Burpee 2 W.P
20 WP Russian twists

RX 20/10

30 Min Cap

“SWITCH”

October 17th, 2018 Posted by No Comment yet

Power Clean Tech
Working on Recycling , build to heavy
2 RM

“Switch”

In Pairs
1 Min ME S2OH @ 50/35
1 Min ME Front Squats @50/35
1 minute to switch
1 Min ME Box Jumps @24/20
1 Min ME Seated DB Press @ 22.5/15
1 minute to switch
1 Min ME HSPU
1 Min ME Wall Balls 9/6
1 minute to switch
1 Min ME Press Ups
1 Min ME Sit Ups
1 minute to switch
1 Min ME Ring Dips
1 Min ME Jumping lunges
Both working @ the same
time, after minute SWAP
after pairs complete 1 min
on each movement you will
have 1 minute to move to
new station

“BUNGLE”

October 16th, 2018 Posted by No Comment yet

Front Squat 5 x 5 Building
1 RM

“Bungle”

21*18*15*12*9*6*3

Cleans
Sit Ups
* = 30 Double unders

25 min cap
RX 50/35

“DUMBBELL DOOM”

October 15th, 2018 Posted by No Comment yet

5 x 1 min ME B.O.B

“Dumbbell Doom”

Buy In- 200 Double Unders

25 DB Clean & Jerk
10 DB Box Step Overs
25 DB OH Squat
10 DB Box Step Overs
25 DB OH Lunge (1DB over head, 1 on shoulder)
10 DB Box Step Overs
25 DB Push Press (double arm)
10 DB Box Step Overs

Buy Out – ME DB snatches in 2 Minutes
25 min cap
RX 22.5/15 kg

“CURSED”

October 14th, 2018 Posted by No Comment yet

Snatch Tech- Complex
Power Snatch – Hang snatch- Sq snatch
working to 1RM- 15 min

“Cursed”

20 Sq Snatches
20 Cals
20 Thrusters
20 Pull ups
20 Cleans
20 Cals
20 S2OH
20 T2B
20 Front Squats
20 Cals
20 OHS
20 HSPU
26 Min Cap

RX 50/35

“ZACHARY TELLIER”

October 12th, 2018 Posted by No Comment yet

Stretch shoulders and Hips

“Zachary Tellier”

10 Burpees

10 Burpees
25 push ups

10 Burpees
25 push ups
50 Lunges

10 Burpees
25 push ups
50 Lunges
100 Sit Ups

10 Burpees
25 push ups
50 Lunges
100 Sit Ups
150 Air Squats

“BEAR”

October 11th, 2018 Posted by No Comment yet

1 Power clean-1 front squat-1 back sq-
1 thruster- working to 1 RM

“Bear”

30 Rounds for time

Complex

1 Power clean- 1 front squat
1 back squat – 1 thruster

Bar must not touch the ground, hands stay on the bar and the bar stays moving – NO PAUSE
EVERY MINUTE ON the minute 2 Burpees

RX 50/35
25 min cap

“PANTHER”

October 10th, 2018 Posted by No Comment yet

5 x 5 S2OH working to 5 RM

“Panther”

800 M run
30 Clean & Jerks
10 Pull ups
400 M Run
30 S2OH
20 T2B
200 M Sprint
30 Front squats
30 HSPU

25 min cap

RX – 50/35

“BUSTA”

October 9th, 2018 Posted by No Comment yet

In Pairs, ME Press Ups 3 rounds(unbroken)
In Pairs, ME air squats 3 rounds(unbroken)
feet cannot move

“Busta”

60 KB Swings
15 T2B
50 KB Goblet Squats
15 C2B/ Pull Ups
40 KB Snatch
15 HSPU
30 KB Push Press
15 Ring Dips
20 OH KB Lunge
15 Pistols
10 TGU
5 M Ups

RX 24/16
25 min cap