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Saturday 4-20-19

By: 0

For max Reps
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (95#/65#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: Ring Muscle ups

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (95#/65#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: Ring Muscle ups

INT / 55+ RX
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (75#/55#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: CTB pull up

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (75#/55#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: CTB PULL UPS

BEGINNER
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Hang Power Snatches (45#/35)
Round 2: Lateral Box step overs (24″/20″)
Round 3: strict pull ups

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (45#/35#)
Round 2: Lateral Box step Overs (24″/20″)
Round 3: strict pull ups

Thursday 4-18-19

By: 0

AMRAP 8 MIN
10 Wall Balls (20#/14#)
50 Double unders

REST 2 MIN

AMRAP 8 MIN
10 Wall Balls (20#/14#)
10/7 Cal Bike

INT / 55+RX
AMRAP 8 MIN
10 Wall Balls (14#/10#)
50 Double unders

REST 2 MIN

AMRAP 8 MIN
10 Wall Balls (14#/10#)
10/7 Cal Bike

BEGINNER
AMRAP 8 MIN
10 Wall Balls (10#/6#)
50 Single unders

REST 2 MIN

AMRAP 8 MIN
10 Wall Balls (10#/6#)
10/7 Cal Bike

Tuesday 4-16-19

By: 0

AMRAP 24 MIN
800m Run
50 burpees
40 KB Swings (53#/35#)
30 Box Jumps (24″/20″)
20 strict ring dips
10 bar muscle ups

Intermediate / 55+ RX
AMRAP 24 MIN
800m Run
50 burpees
40 KB Swings (44#/26#)
30 step ups [15 each leg] (24″/20″)
20 strict ring dips
10 bar muscle ups

Beginner
AMRAP 16 MIN
800m run
30 push ups
30 KB Swings (35#/26#)
30 step ups (24″/20″)

Saturday 4-13-19

By: 0

“Champion”
For Becky Conzelman
Survived by her Husband Jim, her two children Kylie and Tyler, and her parents
Mike and Bev.

2 Rounds
25 HSPUs
20 Deadlifts (135#/95#)
15 OHS (135#/95#)
10 burpee box jump overs (24″/20″)
800m Run

Intermediate / 55+ RX
2 Rounds
25 push press (95#/65#)
20 DL (95#/65#)
15 OHS (95#/65#)
10 burpee box jump overs (24″/20″)
800m Run

Beginner
2 Rounds
25 Push press (45#/35#)
20 DL (45#/35#)
15 OHS (PVC Pipe)
10 burpee box step overs (24″/20″)
400m Run

Thursday 4-11-19

By: 0

Buy in: Run 1 mile

Then…

3 Rounds
10 strict Ring Dips
20 single arm KB Thrusters (10 each arm) (53#/35#)

Intermediate / 55+ RX
3 Rounds
7 strict Ring dips
20 single arm KB thrusters (10 each arm) (35#/26#)

Beginner
3 rounds
7 push ups or knee push ups
10 single arm DB Thrusters (5 each arm) (light)

Wednesday 4-10-19

By: 0

Find a Max (10 minutes)
12 DL + 9 Hang power Cleans + 6 Shoulder to overhead
*Once the bar leaves the floor it must be touch and go on the DL’s,
unbroken on the HPC, and can not come down until 6 shoulder to OH has been completed. Failing anywhere in the complex is a 0 for the lift

Then…

AMRAP 10 MIN
100 double unders
10 DL (use weight from complex)
5 bar facing burpees

Intermediate / 55+ RX
AMRAP 10 MIN
70 double unders
10 DL
5 Bar facing burpees

Beginners
AMRAP 10 MIN
50 single unders
10 DL (75#/55#)
5 bar facing burpees