Archive for: January, 2016

#462 Sunday Funday 1.31.2016

A. Teams of 2 – 5 Minute AMRAP

1000M Row the Max Effort T2B

B. Teams of 2 – Ascending Ladder 20 Minute AMRAP

2 Thrusters / Snatches / OHS / Clean and Jerks @ 95/65

4 Thrusters / Snatches / OHS / Clean and Jerks @ 95/65

6 Thrusters / Snatches / OHS/ Clean and Jerks @ 95/65

8,10,12,14,16,18,20 etc

50 Double Unders in between each round

#461 Saturday 1.30.2016

A. 20 Minutes to Find a 1RM Clean and Jerk

B. Falkel – 25 Minute AMRAP

8 HSPU

8 Boxjumps @ 30/24

1 Rope Climb

#460 Friday 1.29.2016

A. Backsquats

2×5 @ 60%

2×5 @ 70%

2×4 @ 80%

B. 3 Rounds for Time

40 Wallball @ 20/14

15 Cleans @ 185/135

C. 3 Sets of Max Muscle Ups (Rest as needed)

#459 Thursday 1.28.2016

A. 6×3 OHS

B. 3 RFT

50 KB Swings @ 53/35

150 Double Unders

50 Air Squats

#458 Wednesday 1.27.2016

A. Backsquats

2×4 @ 70%
2×4 @80%
2×3 @ 90%

B. 12 Minute AMRAP

16 T2B
8 Clean and Jerk @ 135/95
4 Ring Muscle Ups

 

 

#457 Tuesday 1.26.2016

A. Split Jerk

3×3 @ 70%

2×3 @ 80%

B. 21 Minute EMOM

Minute 1: 7 Deadlifts @ 275 / 185

Minute 2: 15/12 Cal Row

Minute 3: 12 Burpees

 

#456 Monday 1.25.2016

A. Snatches

2×3 @70%
2×3 @75%
2×2 @80%
2×1 @85%

B. With A Running Clock

0-3 Minutes – 9-6-3 Thrusters @ 105/65 & C2B (Go Unbroken)
3-7 Minutes – 12-9-6-3 Thrusters @ 105/65 & C2B (Go Unbroken Again)
7-12 Minutes – 3-6-9-12-15 Thrusters @ 105/65 & C2B

*Bonus

2 RFT – 75 Double Unders (Unbroken) & 25 GHD Sit Ups

#455 Sunday Funday 1.24.2016

A. 5 RM Hang Squat Clean (split the reps however you want between you and a partner)

B. 15 Minute Partner AMRAP

100 Double Unders

50 Deadlifts @ 135 (1 Barbell per team)

100 Wallball @ 20/14

15 Bar Muscle Ups

 

#454 Saturday 1.23.2016

A. Technical 1RM Deadlift

B. 15 Minute AMRAP:

10 Push Ups

10 KB Swings @ 53/35

10 V Ups

#453 Friday 1.22.2016

A. 100 Double Unders for time (3 Minute cap)

B. 3×2 Front Squats

C. 12-6-3 of Cleans @ 135 / 95  and HSPU

1 Minute Rest then

12-6-3 of Jerks @ 135 / 95 and T2B

1 Minute Rest then

12-6-3 of OHS @ 135/ 95 and C2B

1 Minute Rest then

9-6-3 of Squat Snatches @ 135 / 95 and Muscle Ups

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