Part A: Every :90, for 8 Rounds 1 Power Snatch 75-80% Part B: AMRAP 13 DU* 10 Deficit HR Push Up (2”) 10 RKBS (1.5/1) :30 Plank (compile) *Start w 10 DU, adding 10 more each round C: HR...
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Team “Filthy 50’ish” With a partner. Splitting the work evenly. One works while the other rests. 50 Power Clean (155/105) 50 Pull Up 50 RKBS (1.5/1) 50 Sgl. KB Alt In-Place Lunge (1.5/1) 50 TTB 50 Push Press (95/65)...
Part A: “Intervals-ish” 2 Rounds 21 Box Jump Over (24/20) 15 Cal Row 9 Burpee Box Jump Over ~Rest 4 mins~ 2 Rounds 9 Burpee Box Jump Over 15 Cal Row 21 Box Jump Over Our gym version of...
Part A: Establish a new 1 RM Push Jerk Part B: “Grace” 30 Clean and Jerk (135/95) C: 115/85 M: 95/65 Circuit Fit Part A: 30-20-10 DB Power Snatch (35/25) Wall Balls Directly into.. 10-20-30...
With a partner. One working while the other rests. AMRAP 4: Back Squat (115/85, from floor) AMRAP 4: Bench Press (135/95) AMRAP 4: Bike Cals AMRAP 4: :15 Hollow Hold AMRAP 4: RKBS (2/1.5) AMRAP 4: TTB One minute...
Circuit Fit Part A: “Helen” 3 Rounds 400m Run 21 AKBS (1.5/1) 12 Pull Ups Part B: EMOM 10 Min 1 – Plank on elbows Min 2 – :30 Russian Twists with 5# plate
With a partner. One working while the other rests. 50-40-30-20-10 Hang Power Snatch (75/55) Box Jump Over (24/20) Cal Row Hand Release Push Up Cap = 34 mins C: 65/45
Part A: 4 Rounds 8 Deadlift (155/105) 6 Hang Power Clean 4 Hang Squat Clean 12 BF OTB Burpee Rest 2 mins between rounds. C: 135/95 M: 95/65 Part B: 4 Rounds, each round UB :30 Hollow Hold 5...
10 Rounds 7 Back Squat (135/95, from floor) 7 V-Up 14 RKBS (1.5/1) 14 Alt., in-place Lunge, unweighted :30 Rest between rounds. Cap = 23 mins C: 115/85 M: 95/65, 1/.66