Teams of 2: 12 Mins to complete…Split work as needed 50-40-30-20-10 Alt. DB Snatch 15-15-15-15-15 Box Jump Overs Comp: 70/50, 24/20 Fitness: 50/35, 24/20 GPP: 35/25, 20/16 Health: 25/15, 16 in. Step Overs -Rest 3:00- 5 Min AMRAP: Shoulder 2 Overhead (from the rig) *Every break/switch someone on the team must complete 20 double unders...Read More
Primer: Thruster Within 10 minutes… -Build to a Tough Triple Thruster- *Based on weight from primer: >155/105= use 95/65 on Fran >135/95= use 75/55 on Fran <115/75= use 65/45 or lighter on Fran If the front rack causes you pain you will use DB’s for your thrusters in Fran Conditioning: “Fran” (10 Min Cap) 21-15-9...Read More
Strength: Bench Press/DB Rows Every 3:00 x 4 sets: 6 Bench Press with a 3 count lower 20 Alt. DB/KB See-Saw Rows *Bench Press reps should feel really hard in set 4.. you can increase a little through the sets if needed but I really want each of these sets to be a “working” set...Read More
Cardio Lifting: 3:00 On/3:00 off x 4 Rounds: (24 mins) 7 Front Squats (from the floor) 14 Lateral OTB Burpees Max Cal Row in Remaining Time *Goal is to get to 100/80 cals… don’t stop once you get there.. but that’s what kind of effort you should bring on each row *Choose a weight that...Read More
Conditioning: Partner Workout! 30 Min AMRAP.. split reps as desired 50 Wall Balls 50 Deadlifts (225/155) 40 Toes 2 Bar 40 Power Cleans (185/125) 30 Single Arm Devil Press (50/35) 30 each Single Arm DB Floor Press (50/35) 20 Power Snatches (135/95) 20 Ring Muscle Ups (scale to ring dips or Paralette Pushups) *Weights change...Read More
Strength: Push Press Every 2:30 x 5 sets (12:30) 8 Push Press.. Increase wt or stay the same each set.. up to you today!! Conditioning: 5 Rounds for Time…(14 Min Cap) 5 DB Box Step Overs 10 DB Push Press 50 Double Unders *Step Overs and PP are Double DB/KB Comp: 62/44 (KB’s),24/20 Fitness: 50/35,...Read More
Teams of 2! 7 Min AMRAP.. split as needed 30-20-10 Overhead Squat 8-8-8 SB OTS *if you finish the round of 10 add 10 lbs and start at 30! Comp: 135/95, 150/100 Fitness: 115/80, 100/80 GPP: 75/55 (or front squats), 75/50 Health: Front squats @ 65/45, 60/40 Rest 3:00 Against 15 mins…split however (except the...Read More
Conditioning: Cardio Wendler: Every 4:00 x 4 Rounds: Row 500/400m 5 Deadlifts 1st Round: 60% 2nd Round: 65% 3rd Round: 75% 4th round: AMRAP @ 85% (1 unbroken touch and go set) *Big classes will split in to 2 groups. Partner with someone with similar row ability as you. You will jump on the rower...Read More
