• Saturday, 09.24.22

    Team

    Amrap 13

    40/32 cal c2 bike

    30 t2b

    20 deadlifts 225/153

    Rest 2-3

    2 rds

    300m farmers carry 70/53’s

    600m sandbag run(both partners, can exchange bag whenever choose)

    9 rope climbs

  • Saturday, 09.17.22

    Team Saturday 

    A. Amrap 13

    27 hang power snatch 95/63

    27 OHS

    108 double unders

    *modify ohs to FS where needed

    **weight next

    Rest 3/4 min

    B. afap

    1k run (100m shuttles alt)

    75 pull-ups

    2k run (alt 200’s)

    50 c2b pull-ups

    **teams modify pull-up #’s accordingly

  • Saturday, 09.03.22

    Team Saturday

    A. Max cal c2 bike in 10 minutes (damper 10 for all)

    **one partner on bike, one partner must complete 5 hang squat cleans + 5 bar lateral burpees + 100m shuttle run – then partners will switch etc score = total calories

    Rest 3 min

    B. amrap 12

    60 wall balls

    20 partner synchro #’d abmat sit-ups (pass wb)

    30 synchro goblet hold lunges 50/35

    10 wall walks

    Rest 3

    C. 1 Mile SB run 80/60

    ^swap whenever you choose

  • Saturday, 08.20.22

    Team Saturday

    A. Power clean + hang squat clean + front Squat + push jerk + split jerk : to max in 10 minutes – following warmup

    B. Amrap 10 alt 1:1

    3 wall walks

    6 clean & jerks 155/103

    9 Bar lateral burpees

    C. AMRAP 10

    600m c2 bike

    60 DU (each – 1 working at a time)

    30 synchro hang db snatch 50/35

    30 synchro air squats

  • Saturday, 08.6.22
    Who’s back?

    Team Saturday

    A. Running clock

    3:30 min clock

    400m run + max shoulder to overhead 205/133

    Rest 2 min

    5 min clock

    600m run + max s to oh

    Rest 2 min

    6 :30 clock

    800m run + max s to oh

    Rest 3 min

    7 min max row (alt every 300m)

  • Saturday, 07.30.22
    #getoutside

    Team Saturday

    A. 4 rds

    1k Row (alt every 250)
    12 wall walks
    600m Sandbag Run 80/60 (swap however you choose but both run)
    30 synchro push-ups
    100’ Walking Lunge 50/35’s (25’ sections)

    Or 35 min CAP