A. 15 Minutes to find a 1RM Clean B. 3 Minutes to complete a round. The remaining time is rest. If you do not finish the reps in 3 minutes finish your round and your workout is complete. Round 1: 3 Minutes 10 Deadlifts @ 95 / 65 10 Power Cleans @ 95 / 65 […]
A. 8×2 Split Jerk EMOM B. 15 Minute EMOM 1. 6 Thrusters @105/75 2. :40 Hollow Hold 3. :40 Seconds of Wallball @ 20/14
A. 3 x 1-5 Power Clean Ladder B. CFG Open 14.1 : 10 Minute AMRAP 30 Double Unders 15 Snatches @ 75 / 55 *Bonus Work 7×6 C2B :40 Seconds rest in between rounds
A. 9×3 Front Squat – 10 lbs heavier than Monday B. 10 Minute AMRAP 5 Burpees Over Bar 10 T2B 20 Deadlifts @ 225 / 155 *Bonus Work 4 x 250m Row – 1 minute rest in between rounds
A. 1 Snatch Every :30 for 10 Minutes B. 6 Rounds 1 Minute Rest in between rounds 7 C2B Pull Ups 13 KB Swings @ 53 / 35 5 Power Cleans @ 155 / 105 Bonus – 5×3 Bar Muscle Ups EMOM
A. 8×3 Deadlifts B. 8 Minute AMRAP 5 Thrusters @95/65 10 Wallball 20/14 15 Boxjumps 24/20 C. 2 Minute AMRAP Situps
Congrats to Warlock Athlete, Tom Kimber-Smith for his win at the Rolex24 this past weekend! A. 7×5 Front Squat @60% + 10 lbs B. 21 Minute EMOM 1. 6 Clean and Jerks @135/95 2. 8 Ring Dips 3. 10 T2B *Bonus 7×6 C2B :60 seconds rest in between set
A. 10 Minute EMOM Odd: 4 OHS Even: :30 Second Double Unders B. “Jackie” 1000M Row 50 Thrusters @ 45/33 30 Pull Ups *Bonus Work Max Effort Body Weight Bench Press 3 Rounds Max Effort Muscle Ups 3 Rounds
*All classes have been cancelled today. Saturday January 24,2015! Enjoy your rest day! A. 1 RM Clean B. Jackie meets Diane 1000 M Row 50 Thrusters 30 Pull ups 5 Minute Rest 21-15-9 Deadlifts @225 / 155 Hand Stand Push Ups
A. 9×3 Back Squat (10 lbs heavier than Wednesday) B. Chipper 2 Minutes to get as far as you can 2 Minutes Rest 4 Minutes to get as far as you can 2 Minutes Rest Full Chipper 15 Burpees 30 Wallball 15 Push Jerks @ 95 / 65 30 Boxjumps 24/20 15 Front Rack Lunges […]