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Friday 171117

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OPEN & PERFORMANCE
Back Squat
5×3

followed by…

Conditioning
“Leg Stand”
8 Rounds (8 mins)
:20 Seconds Back Squats (20/15)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

“Snatch Hand”
8 Rounds (8 mins)
:20 Seconds Dumbbell Snatches (22.5/15)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest

FITNESS
Back Squat
5×3

followed by…

Conditioning
“Leg Stand”
8 Rounds (8 mins)
:20 Seconds Back Squats (20/15)
:10 Seconds Rest
:20 Seconds Double Unders/Single Unders
:10 Seconds Rest

Rest 3:00

“Tabata Row”

8 Rounds: (4 mins)
:20 Seconds Calorie Row
:10 Seconds Rest

 

 

Tuesday 171114

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OPEN & PERFORMANCE
On the Minute x 10 (Climbing)
2 Power Snatches

followed by…

“Run Down”
4 Rounds:
15 Power Snatches (35/25)
30 Double Unders
200 Meter Run

FITNESS
On the Minute x 10 (Technique focused)
4 Power Snatches

followed by…

“Run Down”
4 Rounds:
15 Power Snatches (30/20)
60 Single Unders
200 Meter Run

Friday 171110

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OPEN/ PERFORMANCE/ FITNESS
Every 90s x 5 Sets:
4 Front Squats

OPEN & PERFORMANCE
“Air Bags V2”
Teams of 3
AMRAP 25:
200 Meter Row
10 Front Rack Reverse Lunges (35/25)
10 Sumo Deadlift High Pulls (35/25)
20 Barbell Hops

*Relay style. Athlete 2 can start once athlete 1 finishes the row. 

FITNESS
“Air Bags V2”
Teams of 3
AMRAP 25:
200 Meter Row
10 Med Ball Lunges (12/9)
10 Ball Slams (12/9)
20 Lateral Med Ball Hops

*Relay style. Athlete 2 can start once athlete 1 finishes the row. 
https://www.youtube.com/watch?v=660GK5-4tBA

Thursday 171109

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OPEN – PERFORMANCE – FITNESS
Hang Power Snatch
EMOM 7
2 Hang Power Snatch

OPEN
“Big Nasty”
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (52.5/35)

PERFORMANCE
“Big Nasty”
3 Rounds:
7 Burpee Chest to Bar Pull-ups
50 Air Squats
10 Hang Power Snatches (42.5/30)

FITNESS
RX+ “Big Nasty – FITNESS”
3 Rounds:
7 Burpee Pull-ups
50 Air Squats
10 Hang Power Snatches (35/25)

RX “Big Nasty – FITNESS”
3 Rounds:
7 Burpee’s
7 Pull-ups/Ring Rows
50 Air Squats
10 KB Swings (24/16)

 

Wednesday 171108

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OPEN & PERFORMANCE
Deadlift
5 sets of 3

“Dead Sprint”
Teams of 2
AMRAP 18:
7 Deadlifts (100/70)
100 Meter Run
7 Box Jumps (24/20)

RX+= 7/5 Calorie Bike instead of BJ

Partners complete full round, then switch.

FITNESS
Deadlift
5 set of 3

“Dead Sprint”
Teams of 2
AMRAP 18:
7 Deadlifts (70/47.5)
100 Meter Run
7 Box Jumps (24/20)

Partners complete full round, then switch.

Tuesday 171107

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OPEN
Team Workout
In teams of 2 complete:
AMRAP 20:
30 Double Unders
15 Power Cleans (60/40)
30 Double Unders
15 Toes to Bar

Midline
5 Rounds for Quality:
6 L-Pull-Ups
10 Ring Pushups
12 Calorie Row

PERFORMANCE
Team Workout
In teams of 2 complete:
AMRAP 20:
30 Double Unders
15 Power Cleans (52.5/35)
30 Double Unders
15 Toes to Bar

Midline
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row

FITNESS
Team Workout
In teams of 2 complete:
AMRAP 20:
60 Single Unders
15 Power Cleans (42.5/30)
60 Single Unders
15 Hanging Knee to Chest

Midline
5 Rounds for Quality:
4 Strict Pull-Ups
8 Pushups
12 Calorie Row


INDIVIDUAL Workout
Conditioning
AMRAP 15:
30 Double Unders
15 Power Cleans (52.5/35)
30 Double Unders
15 Toes to Bar

Saturday

By: 0

Open/Performance/Fitness

In teams of 2 complete:

On the 10:00… 
“Lift and Shift”

1) Max 1RM Clean in 3 mins
Rest 1 min
2) Max Clean Weight Shifted in 2mins

*Weight on bar X reps completed = Total weight shifted

On the 20:00…

100/80 Calorie Row or 1600m Run

On the 30:00…
3 RFT:
10 Thrusters (52.5/35)
10 Burpee Box Jump Overs (24/20)

On the 40:00…
“Hand Ball”
FT:
100 Wall Ball

* Team mate must be in a handstand hold for reps to count.

Individual Workout

On the 10:00… 
“Lift and Shift”

1) Max 1RM Clean in 3 mins
Rest 1 min
2) Max Clean Weight Shifted in 2mins

*Weight on bar X reps completed = Total weight shifted

On the 20:00…

1600m Run

On the 30:00…
3 RFT:
10 Thrusters (52.5/35)
10 Burpee Box Jump Overs (24/20)

On the 40:00…
FT:
100 Wall Ball

Friday 171103

By: 0

OPEN & PERFORMANCE
EMOM 8
3 Power Snatch (Climbing)

OPEN
“Saved by the Bell”
5 Rounds:
21 Air Squats
15/10 Calorie Bike
12 Alternating Dumbbell Snatches (22.5/15)

PERFORMANCE
“Saved by the Bell”
5 Rounds:
21 Air Squats
15/10 Calorie Row
12 Alternating Dumbbell Snatches (15/10)


FITNESS
Gymnastics Conditioning
4 Rounds:
Odd – Med Row
Even – 10 Speed Burpee’s

“Saved by the Bell”
5 Rounds:
21 Air Squats
100m Run
12 Ball Slams (12/9)

Thursday 171101

By: 0

OPEN & PERFORMANCE
“Annie Got Wrecked”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Sandbag or Kettlebell (24/16)

FITNESS
“Annie Got Wrecked”
200 Single Unders, 50 AbMat Sit-ups, 200m Run
160 Single Unders, 40 AbMat Sit-ups, 200m Run
120 Single Unders, 30 AbMat Sit-ups, 200m Run
80 Single Unders, 20 AbMat Sit-ups, 200m Run
40 Single Unders, 10 AbMat Sit-ups, 200m Run 

Runs completed with Medicine Ball (12/9)
https://www.youtube.com/watch?v=d0_CShUDA4Y