Uncategorized

200305

Morning Class

Active Recovery

Lunch Class

A. 3 Rounds

12 Burpee Box Jump Overs 24/20

12 Squat Cleans 135/95

-Rest 3 min

B. 3 Rounds

12 Burpee Box Jump Overs 24/20

9 Squat Cleans 185/125

-Rest 3 min

C.  3 Rounds

12 Burpee Box Jump Overs 24/20

6 Squat Cleans 225/155

Time cap for each:  9 min

Uncategorized

090120

For Time

24/18 cal bike/row

36 Pull Ups

24/18 Cal bike/row

24 C2B

24/18 cal bike/row

12 Bar MU

24/18 cal bike/row

Time cap:  16 min

In your own time:

For time

50’ Handstand Walk

15 Squat Snatch 135/95

50’ Handstand Walk

15 Squat Snatch 135/95

50’ Handstand Walk

15 Squat Snatch 135/95

50’ Handstand Walk

Time cap:  15 min/target:  sub 10 min

-Scale weight on snatch to hit target time

Uncategorized

070120

Deadlift 3×3

Working sets, ascending.  Followed by 1×10 @ 85% of heaviest set of 3

15 min AMRAP

15 Burpee Box get overs 30/24

45/35 cal row

15 Bar MU

45 GHD

In your own time:

3 Rounds

18/13 cal Bike

9 Power Cleans 155/105

Time cap:  11 min/target 7 min

Rest 5 min

3 Rounds

21/16 cal Bike

7 Power Cleans 155/105

Time cap:  11 min/target 7 min

Uncategorized

060120

Squat Snatch 5×15

5 Sets

*3 reps EMOM for 5 min/rest 1min

@65%, 70%, 80%, 85%

In your own time:

25/20 cal Row

5 Legless Rope Climbs (Scale 3 Rope climbs)

25/20 cal Row

5 Legless Rope Climbs

25/20 cal Row

5 Legless Rope Climbs

25/20 cal Row

5 Legless Rope Climbs

25/20 cal Row

Time cap each set:  16 min/ target:  sub 12 min