Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90% 5 reps at 80% single at 90% Segment 3: 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches (135/95)Read More
Segment 1: 5 Minute Window… Row 400m + 1 Rd of Cindy AMRAP Power Cleans (155/105) -rest 5 mins- Segment 2: 5 Minute Window… Row 300m + 2 Rds of Cindy AMRAP Power Cleans (185/135) – at least increase the load from the first round -5 min rest- Segment 3: 5 Minute Window… Row 200m...Read More
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15 Calorie Row Min 2 – 1 Round “Cindy” Min 3 – 30 Double Unders Min 4 – 20 SitupsRead More
Segment 1: Snatch Doubles at 60, 70, 75 and 80%, then to a heavy single for the day. *All sets are drop from the top. Heavy doesn’t mean max! Segment 2: Teams of 3: AMRAP 25 minutes: 50 Calorie Row 50 Clean & Jerk (95/65) 50 Calorie Row 50 CJ (135/95) 50 Calorie Row 50...Read More
Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3 Rounds: 200 Meter Row 20 DU 9 HPC Segment 2: 2 Rounds of: 2 mins of max rep Ring Muscle ups (or pullups) 1 mins of max rep HSPU 2...Read More
Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest – from the floor to start set Segment 3: TEAMS of 2: Relay style 21-18-15-12-9: Thrusters (95/65) 40 Double Unders 200m RowRead More
Segment 1: Front Squat 7×3 at 85%, across Segment 2: Power Clean 5×3 at 80% – reset each rep on the floor Segment 3: AMRAP 12 minutes: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)Read More
Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 4 AMRAP 20 minutes: 12/8 Calorie Row 10 Goblet Squats (70/52) 50’ Walking Lunges Complete 1 complete round then rotateRead More
