Friday March 17, 2023

Jamar

Part 1. 5 SETS
1 Clean Deadlift +1 Hang Power Clean + 2 Shoulder to Overhead
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-

Part 2. 3 SETS- AMRAP 4:00 MINUTES*
2-4-6-and so on…
Hang Power Clean + Overhead (95/65)
Box Jumps (24/20)
-Rest 1:30 b/t Sets-
*Reset to 2/2 at the start of each AMRAP.
Post scores to comments 

Thursday March 16, 2023


Crystal

Part 1. EVERY 3:00 Minutes for 9:00 Minutes (3 SETS)
Build to a Moderate Weight of…
1 Thruster + 2 Front Squats + 3 Back Squats
-Rest w/ Time Remaining-

Part 2. AMRAP 7:00 MINUTES
8 Back Squats (165/115)+ 10 Hand Release Push-ups+ 200m Run/Row.Bike 400m
-Rest 2:00-
AMRAP 5:00 MINUTES
6 Front Squats (135/95)+ 8 Hand Release Push-ups+ 150m Run/ Row.Bike 300m
-Rest 2:00-
AMRAP 3:00 MINUTES
4 Thrusters (95/65)+ 6 Hand Release Push-ups+100m Run/Row.Bike 200m
Post scores to comments 

Wednesday March 15, 2023

Cam

Part 1. SKILL WORK
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*/Pullups**
*Options…
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up

**Options…
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups

Part 2. FOR TIME
50-40-30-20-10 Cal Bike
10-20-30-40-50 Sit-Ups
5-5-5-5-5 Ring Muscle-Ups/12-12-12-12-12 Pullups

Post scores to comments 

Tuesday March 14, 2023

Larissa

Part 1. 10-8-6-10-8-6*
Hang Power Snatch
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
The second wave of 10-8-6 should be heavier than the first.

Part 2. OTM x 15:00 MINUTES
MIN 1&2 – AMRAP of…3 Hang Power Snatches (Athlete Choice,
Mod/Mod-Heavy) + 7 Bar facing burpees + 21 Double Unders*
MIN 3 – Rest
*Pick up where you left off.
*Reps on HPS should be performed unbroken

Saturday March 11, 2023


Travis

In Teams of 2, AMRAP 12:00 Mins
20/15 Calorie ROUGE ECHO Bike (Split up)
4 Synchro Sandbags Cleans or WORM Clean and Jerks
REST 2:00 Minutes
In Teams of 2, AMRAP 12:00 Minutes
2-4-6-8……etc….
Synchro Box Jumps
Synchro Wallballs
REST 2:00 Mins
In Teams of 2- AMRAP 12:00 Minutes
Partner 1: 20 GHD Situps
Partner 2: MAX REPS: Rope Climbs
*Switch movements when the 20 GHD reps are completed..
*Score is based on max reps of Rope Climbs accumulated as a team.
Post scores to comments