Monday – 2/1
A.) Hang Power Snatch – 1RM B.) 6 rounds Min 1: Row Calories Min 2: Wall Ball Min 3: Rest *score total reps Optional Cash out: 3 rounds, not timed: 30 Banded Good mornings 30 Russian Twists 7 Hang Muscle snatch - no re-dip under the bar
A.) Hang Power Snatch – 1RM B.) 6 rounds Min 1: Row Calories Min 2: Wall Ball Min 3: Rest *score total reps Optional Cash out: 3 rounds, not timed: 30 Banded Good mornings 30 Russian Twists 7 Hang Muscle snatch - no re-dip under the bar
Grand Opening Tomorrow!! https://www.facebook.com/events/1030999173589462/ A.) 2 Position Clean + 1 split jerk: 1RM B.) Strict Pull ups: EMOM 7min x 3 reps C.) 4 rounds for time: 21 Cal Row 21 Dead Lift (155/105)
A1) Front Squat: 6 x 3 A2) Rope Climb: 5 x 1-2 *work on legless or just good technique. This is practice time. If you can only get halfway up the rope, do that. B.) For time 10-1 Burpee 1-10 Thruster (95/65 | 75/55) *10 burpees, 1 thruster, 9 burpees, 2 thrusters, 8 burpees, 3 thrusters, 7 burpees, 4 thrusters…..
A1) Dead Lift: 5RM A2) 3 x ME strict ring dips – if you don’t have ring dips hold a ring support for as long as possible B.) 12min AMRAP 6 Hang Snatch (95/65) 9 Toes to Bar 12 Box Jumps (24/20)
A.) Back Squat: 3 x 5 B.) Strict Press: 3 x 5 C.) 5 round for time: 20 Wall Balls 20/14 10 Power Cleans (115/85 | 95/65 | 75/45)
A.) Sumo Deadlift: 6 x 3 B.) For time: 10-8-6-4-2 Thrusters (135/95) 5-4-3-2-1 Bar Muscle Ups *2:1 Chest to bar or chin over bar pull ups *if you need to scale the thruster weight, make it be something heavy and challenging
A.) Find a max of: 2 Front Squat + 1 Split Jerk *from the rack B.) For time: 100 Double Unders 50 RKBS (53/35) 30 Box Step ups 100 Double Unders 50 RKBS 30 Box Step ups 100 Double Unders
A.) Front Squat: 3 x 10 *take 3-4 warm up sets then start your working sets B.) For time: 21-15-9 Power Clean (135/95) Ring Dip *scale dips with dips on a bench or box. Try to reach a depth where your triceps are parallel with the floor
A1) Dead Lift: 5RM A2) Strict Pull up: 3 x ME – do these during your warm up sets of Dead Lift B.) As many reps as possible in 3 min of: 2 rounds of: 10 Overhead Squat (95/65) 10 C2B Pull ups – scale to chin over bar if you cannot do C2B or ring rows if needed *scale in a way where you can get at least 2 full rounds, preferably into the third round If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the
A.) Pause Power Snatch: 1 RM *pause 3 seconds just below the knee and 3 seconds above the knee , then snatch
