“HULK SMASH”

June 26th, 2019 Posted by No Comment yet

T2B- pick a number you can do
unbroken and maintain for 5 rounds
alt *** 5 sets of 50 Jumping lunges

” Hulk Smash”

Pairs
Front squat 2000/1500
200 double unders
30 Pull ups
Deadlift 3000/2000
200 double unders
30 HSPU
S2OH 2000/1500
200 double unders
30 Ring Dips

30 min cap
you choose weight- light weight = more reps

heavy weight = less reps

“KA KITE ANO JEANETTE”

June 25th, 2019 Posted by No Comment yet

“Ka kite ano Jeanette”

32 of each movement for time.
Kettle BellRX 24/16
Swing
Squat
Step Up – DA
Sumo High Pull
Clean & Jerk – SA
Snatch
Weight PlateRX 20/15
Russian Twist
G.T.O
Sit Ups
Front Raises
OH Lunge
Burpee to weight plate
Dumbbell – RX 22.5 / 15
Bent over row
TricepĀ extension
Push Press – DA
Arnie Press
Renegade Row
Snatch
200 single skip to finish

“MAC & CHEESE”

June 24th, 2019 Posted by No Comment yet

3 rounds NOT for time ME
strict ! Pull Ups – Ring Dips – HSPU
Handstand walk m
to FAIL each round, record numbers

“Mac & Cheese”

7 Min AMRAP
5 DB Thrusters
10 DB Box Step Overs
20 Double Unders
2 Minute rest
7 Min AMRAP
5 DB Devils Press
10 Alt DB Curls
10 DB Shoulder Press
2 Minute Rest
ME ALT DB Snatches 1 Minute
RX 22.5/15

“PARADISE”

June 23rd, 2019 Posted by No Comment yet

OH S 5 x 5 Building

“PARADISE”

10 Down 1 Up

OHS & C2B

10 Down 1 Up

Front Squat & HSPU

RX = 50/35

Time Cap 30 minutes

“BABY BLUE”

June 20th, 2019 Posted by No Comment yet

1 Min ME Snatches
1 min rest
1 Min ME B.O.B
1 min rest * 2 rounds

“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 50/35 – W.P 20/15
Running Clock

30 Min Cap

“MARRIED LIFE”

June 19th, 2019 Posted by No Comment yet

Clean & Jerk – Building to 1RM

“Married Life”

In Pairs
one working at a time
100 Squat Cleans
50 Pull Ups
100 Box Jumps
50 Ring dips
100 S2OH
50 Pistols
100 Thrusters
50 T2B
100 Clean & Jerks

RX 40/25
30 Min Cap

“CAUTIOUS”

June 18th, 2019 Posted by No Comment yet

Squat Snatch – tech
Building to 1RM

“Cautious”

5 Min AMRAP
5 Squat snatches
5 B.O.B
20 Double unders
2 min Change OVER
5 Min AMRAP
5 OH Squat
5 W.P Sit up
20 Bar Hops
2 min Change OVER
5 Min AMRAP
5 Seated S2OH
5 Front Squats
10 HSPU

RX 50/35 – W.P 20/15

“OVER & UP”

June 17th, 2019 Posted by No Comment yet

Rope Climbing – tech

“Over & Up”

20 Thrusters
* = 2 rope climbs
20 KB Snatch
*
20 Front sq
*
20 KB OH Lunge
*
20 Hang snatch
*
20 KB Swing
*
20 S2OH
*
RX – 50/35- KB 28/20

25 min cap

“GRACE BE GRACEFUL”

June 16th, 2019 Posted by No Comment yet

Squat Cleans – building to a 1RM

“Grace Be Graceful”

30 Clean & Jerks
50 D/U
15 Pull Ups
20 Clean & Jerks
50 D/U
15 Pull Ups
10 Clean & Jerks
50 D/U
15 Pull Ups
Rx = 40/25

20 MIN CAP

“GATORADE”

June 14th, 2019 Posted by No Comment yet

“Gatorade”

Block Run

20 Pull Ups
20 Snatches
20 Ring Dips
20 Thrusters
20 T2B
20 Clean & Jerk
20 HSPU
20 Front Squats
20 Pistols
20 Clusters
5 Muscle Ups

Block Run
50 Min Cap
RX 50/35