Gwen 15-12-9 Clean and jerk Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Score is weight used
2019 04 05
AMRAP 15 MIN 60 KB Swings (53#/35#) 50 calorie assault bike, row, ski erg, C2 bike, or burpee 40 T2B 30 hang cleans (135#/95#) 20 strict HSPUs 55+ RX AMRAP 15 MIN 60 KB Swings (35#/26#) 50 calorie assault bike, row, ski erg, C2 bike, or burpee 40 T2B 30…
2019 04 04
10 Rounds (30 min cap) 200m run 10 DB Burpee box step overs (50#/35#) 55+ RX 7 Rounds 200m run 10 DB Burpee box step overs (35#/25#) Intermediate SAME Beginner 5 rounds 200m run 10 burpee box step or jump overs (no weight)
2019 04 03
TEST Max UB Strict Ring Dips Then... AMRAP 7 MIN 5-4-3-2-1 Squat Clean (225#/155#) Ring Muscle up *If athlete completes round of 1 before time expires, start round of 5 again. 55+ RX AMRAP 7 MIN 5-4-3-2-1 Squat Clean (155#/105#) CTB Pull up Intermediate / Scaled division AMRAP 7 MIN…
2019 04 02
AMRAP 10 MIN 10 wall balls (20#/14#) 10 T2B 10 DL (225#/155#) 55+ RX AMRAP 10 MIN 10 wall balls (14#/10#) 10 T2B 10 DL (155#/105#) Intermediate AMRAP 10 MIN 10 Wall balls (20#/14#) 10 Toes to Band on J-Cups 10 DL (185#/125#) Beginner AMRAP 10 MIN 10 wall balls…
2019 04 01
This weeks marks the beginning of our gymnastics cycle. It's time to break it all down and start with building upper body and core strength. This is the bedrock of building on the dynamic gymnastics movements most want to progress to (pull ups, dips, muscle ups, HSPUs, etc.). You will…
2019 03 31
30:00 AMRAP With a partner! 100 Step-ups 30"/24" 100 Pushups 100 Toes to Bar 1 Mile Run (split in 400s) * Reps can be split however you would like, except the run which is to be completed in 400m increments per partner. Intermediate & 55+ RX 30:00 AMRAP With a…
2019 03 29
2019 03 28
12:00 AMRAP 12 Deadlifts 225/155 6 Strict Handstand Pushups 6 Kipping Handstand Pushups 200m Run Intermediate & 55+ RX 12:00 AMRAP 12 Deadlifts 205/135 6 Strict Handstand Pushups 6 Kipping Handstand Pushups 200m Run Beginner 12:00 AMRAP 12 Deadlifts 135/95 6 Piked Pushups 200m Run
2019 03 27
For Time 15-12-9-3 Front Squat Push Jerk Assault Bike or Row Calories * Weight for the barbell movements increase every round 1) 95/65 2) 135/95 3) 155/105 4) 185/125 Intermediate & 55+ RX 1) 75/55 2) 95/65 3) 105/85 4) 135/95 Beginner Weight stays the same at 55/35
2019 03 26