• Saturday, 072019 T

    “You hear about those temps today?”

    #

    Folks, be prepared for hot one. Hydrate, bring weather, be smart and listen to your body.

    #

    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

  • Saturday, 071319 T

    Team

    #

    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

  • Saturday, 070619 T

    Buddy week is coming! Starting Monday, spread the word!

    #

    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

  • Sat, 062919 T

    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

  • Saturday, 062219 T

    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

  • Saturday, 061519 T

    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