“You hear about those temps today?”
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Folks, be prepared for hot one. Hydrate, bring weather, be smart and listen to your body.
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Teams of 2
A. 15 min to 3rm bench press
Rest 2 min
B. 5 min amrap
10 strict pull-ups
20 push-ups
30 air squats
Rest 3 min
C. 5 min amrap
40/32 cal bike
Amrap of, db devils presses
Rest 3 min
D. 5 min clock
30 plate ground to over Head 45/25
50 oh plate lunges
Into max calories on bike
Team
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Teams of 2:
A. 0-18 min
3 rds
600 run (with 45/25#)
33 KB swings 70/53
22 strict pull-ups / or variation
*athletes both run but can swap plate whenever they choose.
B. 20-25
Amrap 5
10 synchro plate thrusters 45/25’s
20 burpees onto plate
Rest 2-3
C. Afap w/ cap
50/40 bike
100 push-ups
200 double unders
Buddy week is coming! Starting Monday, spread the word!
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Teams of 2
Teams of 2
A. OhS : 7rm from floor in 14 min
*front squat as option to modify
Rest 2-3
B. 15 min clock
20 alt 100m shuttles
100 oh DB lunge 50/35
50 synchro burpees (ground = synch)
Rest 2-3 min
C. 6 min
Max cal bike
Teams of 2
A. Clean and jerk to 3rm in 15 min
Rest 2-3
B. Alt 1:1 – 11 min
10/8 cal bike
10 t2b
5 double dB snatch 50/35
Rest 2-3
C. 8 min clock
50 pull-ups
75 push-ups
100 goblet squats 70/53
A. Power Snatch complex:
Floor + hang below + floor ; to max in 14 min
Rest 2-3
B. Afap *stagger where needed
1500m Row (alt every 300m)
100 alt hang db snatch 50/35
100 burpees onto plate 45#
50 clean and jerks 165:113
Team Saturday
A. Power clean 3rm in 12 min
Rest 2-3
B. 10 min clock
1000m run (alt 200m)
Amrap cal bike
Rest 2 min
C. Afap
175 double unders
100 alt db snatch 50/35
100 plate over head alt lunge 45/25
*10 min cap
Teams of 2:
A. 3 front SqTs + 1 split jerk; to max in 14 min
Rest 2-3 min
B. 10 min clock – 5 rds
200m buddy carry
20 burpees
Rest 2-3 min
C. Afap
75 kB swings 70/53
50/40 cal bike
75 goblet squats
50 t2b / weighted sit-ups
700m run (200/300/200)
Was did you grab your new 3D Crop, Tank or T ? If not, check them out!
Coach Sean and Matt are competing AF CF Crag today. 9a starts and plans to wrap up around 1. Swing down and cheer on If you are free!
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Teams of 2
A: 0-10 alt 1:1 rds
10 alt DB thrusters 50/35
8 alt db snatch
6 burpees
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B. 12-18
Clean + 3 s to oh
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C. Rest 2-3 minutes.
Afap
2000m run (alt 200’s)
200m oh walking lunge 45/25
100 push-ups
100 abmat sit-ups
Team of 2
A. Hang SqT clean – 3rm in 15 min
Test 2-3
B. 10 min alt 1:1
10 dB box step overs 50/35 (1 dB)
10 burpees
30 double unders
Rest 2/3 min
C. Afap
60 Ghd sit-ups / weighted sit-ups
50/40 cal bike
60 goblet lunges 70/53
Teams of 2
*if same gender, 1 station , 1 piece of equipment (if needed)
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A. Clean and jerk: climb to heavy single in 15 min
Rest / Clean up
B. Amrap 10 alt rds 1:1 of,
3 strict pull-ups
6 burpees
9 alt DB thrusters
Rest / set up
C. Afap
1k/850m row / 800m run (one partner rowing one running)
800m run / 1k / 850m row (switch – before you can start athlete must wait for partner to finish before switching stations
10 rope climbs to 15′ / 50 jumping pull-ups
80 dB a to OH 50/35’s
