AMRAP 15 MIN
5 Candlesticks
10 MB Step-ups (20/14 lb.)
15 Heel Taps
AMRAP 15 min.
55+ Rx
5 Candlesticks
10 MB Step-ups (20/14 lb.)
15 Heel Taps
AMRAP 15 min.
BEGINNER
5 Candlesticks
10 MB Step-ups
15 Heel Taps
AMRAP 15 min
2019 10 22
10 Rounds
4 DB Devils Presses (55/35 lb.)
8 Chest-to-Bar Pull-ups
55+ RX
10 rounds
4 DB Devils Presses (35/25 lb.)
6 Chest-to-Bar Pull-ups
BEGINNER
10 rounds
4 DB Devils Presses
6 Jumping Chest-to-Bar Pull-ups
2019 10 21
AMRAP 20 MIN
For max rounds and reps
2-k Row buy in
In what is remaining of 20 min., perform
AMRAP:
12 DB Hang Power Cleans (55/35 lb.)
7 Strict Ring Dips
55+ RX
2-k Row buy in
In what is remaining of 20 min., perform AMRAP:
12 DB Hang Power Cleans (45/30 lb.)
7 Ring Dips
BEGINNER
1.5-k Row buy in
In what is remaining of 20 min., perform AMRAP:
10 DB Hang Power Cleans
5 Box Dips
2019 10 20
EMOM 30 MIN
1: 20/14 Cal row
2: 14 burpees
3: 10 KB Swings (70#/53#)
INT / 55+ RX
53#/35# KB
Beginner
20 min
10/7 cal row
7/5 burpees
2019 10 17
“Gwen”
15-12-9
Clean & 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
INT / 55+ RX
SAME
Beginner
15 perfect clean & jerks
12 perfect clean & jerks
9 perfect clean & jerks.
*this is NOT for load, but virtuosity
2019 10 16
FOR TIME
50 Deadlifts (185#/125#)
40 Box Jumps (24″/20″)
30 Pull ups
40 Box jumps
30 pull ups
50 Deadlifts
55+ RX / INT
155#/105#
20″ Step ups
Beginner
30 DL (95#/65#)
20 box jumps (20″)
10 pull ups
20 box jumps
30 DL
2019 10 16
5 Rounds for time
40 Double unders
20 Overhead squat (95#/65#)
10 HSPU
55+ / INT RX
20 Double unders
75#/55#
Beginner
single unders
45#/35#
2019 10 14
ANGIE
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.
55+ RX
For Time
70 pull ups
70 push ups
70 sit ups
70 Air Squats
Beginner
30 Tough ring rows
30 ring push ups
30 sit ups
30 perfect air squats
2019 10 13
20.1
10 rounds for time of:
8 ground-to-overhead (95#/65#)
10 bar-facing burpees
Time cap: 15 minutes
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb.
♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb.
♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
2019 10 11
“JT”
21-15-9
HSPU
Ring Dip
Push up
INT / 55+ RX
15-12-9
HSPU (5″” RISER)
BEGINNER
30 Sec HS hold each round
*or pike on box hs hold
Box Dips, Bench Dips, or feet assisted
ring dips
Knee push ups, or push ups on a barbell
2019 10 10