A. 5 RFT
400M Run
30 Squat Cleans @ 135 / 95
B. 12 Minutes 1 RM S2OH (From Rack)
A. 5 RFT
400M Run
30 Squat Cleans @ 135 / 95
B. 12 Minutes 1 RM S2OH (From Rack)
With A Running Clock
0-10 Minutes
Karen – 150 Wallballs For Time 20/14
10-20 Minutes
800M Run
20-30 Minutes
Jackie – 1000M Run – 50 Thrusters @ 45/35 – 30 Pull Ups
A. 50 – 35 – 20
KB Swings @ 53 / 35
Boxjumps 24/20
B. 10×1 EMOM
Clean and Jerk
*Bonus*
5×3 Bench Press
For Time: 150′ HS Walk For Time, 50 GHDSU
4x250M Row (1 Min Rest in between rds)
A. 9×3 Backsquat (+10 lbs from Monday)
B. Sun Burn Chipper
400M Run
24 Deadlifts @ 245 / 165
24 Burpees Over Bar
18 Power Cleans @ 155 / 105
18 Burpees Over Bar
12 Thrusters @ 115 / 75
12 Burpees Over Bar
400M Run
*Bonus*
7×5 Strict HSPU (40 Second rest in between rounds)
10 Min EMOM – 5 Pendlay Row, 12 Ring Dips
A. Little Macho – EMOM Until Failure @ 135 / 95
3 Power Cleans
3 Front Squats
3 S2OH
*EMOM after 10 minutes add 10 lbs every minute after
B. 4 RFT
20 Double Unders
15 Thrusters @ 75 / 55
10 T2B
*Bonus*
3RFT – 30 V Ups, 20 Shoot Thrus, 10 Sec L Sit
7×5 Unbroken C2B with 40 Second Rest
30 Turkish Get Ups
A. 12 Minute AMRAP
12 Wallballs 20/14
15 Pull Ups
400M Run
B. 10 Minutes to find a
1 RM Snatch + 2 OHS
*Bonus*
7×5 Strict HSPU 60 seconds rest in between sets
12 Minutes to work up to a heavy Snatch Balance
3×25 GHDSU & Hip Extensions
A. 7×5 Backsquats (+10 from 7.13.2015)
B. 16 Minute EMOM
Odd: 15 Burpees
Even: 15 / 12 Cal Row
*Bonus*
6×3 Push Press from behind the neck
7 x 5 unbroken C2BPU – 60 seconds rest
100 Sit Ups
A. 14 Minute AMRAP
1000M Row (Switch every 250m) then
7 Thrusters @ 95/65
10 Burpees
B. 10 Minutes to find a 3 RM Hang Squat Snatch
C. 2 Minute AMRAP Ring Dips (every time you get off the rings 10 Sit Ups)
A. Toes Of Hope
3 Rounds – Rotating every minute
Burpees
Power Snatches @ 75 / 55
Boxjumps @ 24
Thrusters @ 75 / 55
T2B
1 Minute Rest after Round
B. Deadlift – 15 Minutes to work up to a heavy triple
*Bonus*
Gymnastics
Max Effort HS Walk – 3 Attempts (If you walk the full 45′ you can break and turn around. It will not count as a separate attempt to turn around)
Accessory
OHS – 10 Minutes Heavy Double
Snatch Balance – 10 Minutes Heavy Single
60 Firemen's Way Poughkeepsie, NY 12603
845.406.4350
Cancellation Policy