A.Warm up Suggested:3 x w/ barbell only 5 Kips 5 Push ups 25 ft. Hsw 100 Meter run B. 15 Min. AMRAP 12 Ring or Deficit Push ups 9 Strict T2B 6 Box Jumps 24/30″ 55 Double unders C. 15 Min. EMOM 1st: 3 Rope Climbs 2nd: 15 Cal row|Bike 3rd: 6 Deficit HSPU D. 500 Meter Row for time …
Monday 02/05
Warm up Tempo Deadlift 10 x 50% 3210 10 x 60% 3210 3 x 80% 3110 3 x 85% 3 x 90% Bicep Curls x 22 13 Min. AMRAP 3 Clean + Jerk @75-85% 6 Front Squats 9 American KB Swings 45/70# 800 Meter run (if over 3:45 penalty 50 barbell thrusters) Rx Program Tempo Bench Press 10 x 50% …
Friday 02/02
Coaches Warm up Suggested: 10 Min. EMOM 25 Double unders + 50 Meter Sprint 9 Min. AMRAP 12 Wall balls 9 Slam balls 6 burpees 3 min. rest, then 9 Min. AMRAP 10 DB Snatches 35/50# 100 Meter Run 3 Min. rest, then 9 Min. AMRAP 25 Double unders 9 DB Power Cleans 6 DB Front rack lunges Foam Rolling …
Thursday 02/01
Coaches Warm up Suggested: 10 High Pulls 10 Muscle squat cleans 10 Presses Strict Press (+5lbs) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Russian twist or GHD banded Russian twist 9 Min. AMRAP 9 Push press 65/95# 6 Front rack lunges 50 Meter sprint 7 Min. to find Max Thruster 800 Meter …
Wednesday 01/31
Warm up Front Squat ( +10lbs to 1RM, Then cal. %) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Tricep extensions x 20 9 Rounds For time (20 Min. cap) 15 Double unders 12 Deadlift 9 Hang Cleans 6 Box Jumps 24″/30″ 5 Min EMOM 3 Sit ups 5 Push ups 10 Jumping …
Tuesday 01/30
Coaches Warm up Or Suggested: 3 Rounds (w/barbell only) 10 High pulls 10 Muscle snatch 10 O/H Squat 10 Bent over rows 50 Meter run Deadlift ( +10lbs to 1RM,then cal. %) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bicep Curls x 30 9 Min. AMRAP 7 P. Snatch 65/95# 50 Meter …
Monday 01/29
Coaches Warm up 8 Min. AMRAP 50 Push ups 40 T2B 30 Air Squats 8 Min. EMOM E: 12 Ring Dips O: 15 Weighted sit ups 10/15 (adv: increase weight according to capacity) 5 Min. AMRAP H/C Sit ups 15/15# 1000 Meter Row| 1.5 mi. Bike Rx Program: Deadlift (+10lb) 10 x 50% 10 x 60% 5 x 75% 5 …
Friday 01/26
Coaches Warm up Strict Press (+13lbs) 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Lateral Sidebends x 12 (Med/heavy) 12 Min. EMOM Clean Complex P. Clean + Hang P. Clean + Low Hang Clean + Jerk 125/155# 5 Min. Max Snatch for Reps 95/135# 500 Meter Row|Bike Rx Program Tempo Front Squat 10 …
Thursday 01/25
A. Warm up B. 12 Min. AMRAP 1 Rope Climb or pegboard climb 3 Pistol Squats (R+L=1) 6 Ring Dips (advanced: Muscle up into ring dips) 9 T2B 12 Cal Row|Bike C. For time 40 Deficit Push ups 10 Box Jumps 40 Goblet Squats 50/70# 10 Box Jumps 40 Weighted Sit ups 10 Box Jumps 40 Wall balls 14/20# 10 …
Wednesday 01/24
A. Warm up B. Tempo Front Squat 10 x 50% 3310 10 x 60% 3210 3 x 80% 3110 3 x 85% 3 x 90% Tricep Extensions x15 (med heavy) C. 4 Rounds for time 20 Min. cap 400 Meter Run 15 Strict Pull ups 9 Over the Bar Burpees 6 Cleans 125/185# D. 500 Meter Row|Bike Rx Program Strict …