• Saturday, 11.27.21

    Team
    A. 3RM TnG C&J in 16 min

    *after solid warmup leading into ^


    B. AFAP
    1000/870m row
    50 synchro push-ups

    50 synchro abmat sit-ups
    50 Db devils presss 50/35’s
    1000/870m

    *Modify accordingly

  • Saturday, 11.20.21
    #getoutside

    Teams of 2

    A. Hang Squat Clean x 2 + Jerk to max in 18 min
    B. Afap
    1500 / 1300m row
    50 burpee box facing burpees 24/20
    50 hang power cleans 165/113
    150 double unders each

  • Saturday, 11.13.21

    Team Saturday

    A. Deadlift Tng 6 Rep in 16 min

    Rest 2-3 min

    B. AMRAP 7

    Alt 1:1

    150m row

    7 t2b

    7 box jump overs 24/20

    Rest 2

    C. AMRAP 10

    10 hang cleans 135/93

    10 db shoulder to overhead 50/35’s

    *each round increase hang cleans and db s to oh by 10 reps. So round 2 is 20/20 and round 3 30/30 etc. sit-ups always stay at 20 synchro

    25 synchro abmat sit-ups (passing wb back forth)

  • Saturday, 11.06.21

    Team Saturday

    A. Min 0-10

    1k row (250’s)

    1k run (200’s)

    Max DB thrusters 50/35

    *max 8:30 min on row / run

    B. @12 min mark

    AMRAP 7

    150 double unders / singles

    75 wall balls

    AMRAP box step overs 50/35’s over 24/20

    C. @21 min

    3RM shoulder to Oh from floor

  • Saturday, 10.30.21

    Team Saturday

    Min 0 – 16

    250 double unders

    150 wall balls 20/14 to 10/9’

    50 db Devils Press 50/35’s

    Rest 3 – transition into barbell

    Max clean clean and Jerk til 30 min mark

    2 min transition

    5 min max calories rower

  • Saturday, 10.16.21

    Team Saturday

    One week til our interval Team Throwdown. Still time to sign up! Join us!

    A. AMRAP 10

    20/15 cal row

    5 wall walks

    B. AMRAP 12 – alt 1:1

    6 db bench Press

    3 box jump overs 30/24

    6 pull-ups

    24 double unders

    C. Afap

    1 mile Sandbag run

    (800 out, 800 back)