• Saturday, 051819 T

    Teams of 2

    *if same gender, 1 station , 1 piece of equipment (if needed)

    #

    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

  • Saturday, 051119 T

    Team Saturday’s:

    A. Max snatch in 15 min

    – any type counts

    B. Afap

    1600m row (alt every 200)

    100 OHS 75/53

    50 power cleans

    50 strict HSPU

    50 power cleans

    100 thrusters

    1600m run (alt every 200)

    *time cap = class

    – 1/2 teams will start on row and end on run. Other half will start run, end on row.

    – modify movements accordingly – see coach

    – strict HSPU – Open modification allowed

    – wall walks = 20 (side 2) / db work

  • Saturday, 050419 T

    Team Saturday

    Same Gender

    A. 5 deadlifts + 4 hang cleans + 3 shoulder to overhead in 14 minutes

    Rest 2-3 for clean up

    B. 10 min clock

    100 bar lateral burpees

    50 shoulder to overhead 155/108

    Rest 2-3 min

    C. in 12 min complete

    100 wall balls

    50 DB power cleans 50/35’s

    50 DB thrusters

    100 / 80 cal row (bike also If class to large)

  • Saturday, 042719 T

    Teams of 2: same gender

    A. Hang clean + Jerk – climb to max in 15 min

    Rest 2-3 min min of cleanup

    B. 12 min clock

    100 Russian kb swing 70/53

    200 DU

    100 push-ups

    200 air squats

    Rest 2/3 min

    Afap

    50/40 cal bike

    40 burpees onto plate

    50 dB snatch’s 50/35

    40 single arm OH alt lunges

    50 partner synchro abmat sit-ups

  • Saturday, 042019 T

    A successful lifting session?

    #

    Teams of 2 – same gender

    150/120 cal bike

    200 double unders

    100 plate oh alt lunges 45/25

    1500m row (alt every 300m)

    20 dB manmakers 50/35’s

    10 rope climbs

    1000m farmers carry 70/53’s

    *class will stagger start where needed

  • Saturday, 041319T

    Teams of 2:

    A. Bench press: to 3rm in 12 minutes

    B. @15 min – 30 min

    50/40 cal bike

    40 c2b pull-ups / pull-ups

    50 synchro push-ups

    40 synchro wall ball sit-ups

    50/40 cal bike

    C. @33 minute

    6 min clock

    Buy in: 400m farmers carry

    Amrap max cal bike