Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats
3 Front squats + 3 Back squats
First set should be about 70ish % of your best front squat. Go up from there.
2. For time:
20 Burpees
10 Power cleans
10 Cleans
20 Burpees
Warm up: X walk / Butt kickers / Toy soldiers
2. “Annie”
50,40,30,20,10 reps for time of:
Double unders
Sit ups
Warm up: 3 Rounds of: 30 second plank / 10 Supermans
Parallette pass throughs x 12
Swimming Frog x 12
Bench crunch x 12
2. For time:
30 Thrusters @ 75 / 53
30 Toes to bar
15 Thrusters @ 125 / 83
15 Toes to bar
Warm up: Empty barbell work
Every minute on the minute for 16 minutes
Odds: 12 Box jumps / 1 Power snatch
Evens: 8 Box jumps / 2 Power snatches
Rest 4 minutes
Every minute on the minute for 16 minutes:
Odds: 1 Power snatch
Evens: Choice of Handstand pushup / Muscle up / Pistol
Roots. Look how far this sport has come in 11 years.
Warm up: Band work / empty bar work
1 Strict press
2 Push press
3 Split jerks
2. For time:
20 Power cleans
20 Shoulder to overhead
20 Lateral barbell jumps
20 Deadlifts
20 Front squats
Heats at 7 am, 9 am, 11 am
Warm up: 800 meter run
I go you go for 6 rounds:
15 Calorie Bike
100′ Sled drag
10 Burpees
WE ARE DOING MURPH ON MONDAY. There will be a 25 person limit per heat.
7am, 9am, 11am, sign up at the gym.
Warm up: X walk / GHR / Sit ups
Odds: Deadlift x 3
Evens: Seated Box jump x 3
2. For time:
60 Sit ups
50 Pushups
40 Goblet squats
30 KB Jumps
20 One legged burpees
10 Muscle ups
Warm up: 50 KB figure 8’s
2. Strict pullups: 3 sets of max reps
3. For time:
500 meter row
25 Overhead squats @ 75 / 53 lbs
