Uncategorized

  Squat Clean & Jerk Complex Every 3:00 x 5 Sets 1 Hang Squat Clean 1 Squat Clean 2 Jerks   Start @ 75% and Build to a Heavy for the Day This complex is meant to be done unbroken “Chrono Shift”   10:00 AMRAP 30 Wall Balls 9/6 10/10 Single Arm Dumbell Hang Clean…

  “Dune”   2 Sets: 3:00 Max Calorie Row – Rest :30 – 3:00 AMRAP of “Cindy” – Rest :30 – 3:00 Max Calorie Echo Bike – Rest :30 – 3:00 AMRAP of “Cindy”   Rest 3:00 b/t sets   Score = Sum Total of Rep (All 8 Sets Combined)   “Cindy” = 5 Pull-Ups…

  Strict Press Every 2:00 x 5 Sets Set 1: 5 Reps @ 75% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 85% Set 5: 1 Rep @ 90%+ “The Jedi Trials”   For Time Every 5:00 x 4 Sets 400m Run 21 Toes to Bar…

  Back Squat Every 3:00 x 6 Sets Set 1: 5 Reps @ 80% Set 2: 5 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 90% Set 5: 1 Rep @ 95% Set 6: 1 Rep @ 95% “District Throwdown”   For Time: 21-15-9 Deadlifts102/70 Box Jump Overs 24/20…

Open Gym

  “Never Go Back” For Time, with a Partner 400m Run 60 Handstand Push-Ups 60 Wall Balls 9/6 400m Run 80 Alternating Dumbbell Snatch 22.5/15 80 Wall Balls 400m Run 10 Wall Walks 100 Wall Balls   *Run Together, Split the other Workloads Active: 40 Handstand Push-Ups 40 Wall Balls 60 Alternating Dumbbell Snatch 15/12…

  Deadlift Every 3:00 x 6 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 90%+ “The Sentinel” For Time 21-15-9 Calorie Row (Female: 15-12-9) Dual Dumbbell Power…

  “Make Me” 12:00 AMRAP 50 Double Unders 10 Push Press 5 Bar Muscle-Ups   Load: 95/65lb, 43/30kg 4 Sets: For Quality 10-12 Ring Rows 4-6 Ring Dips or 8-10 Ring Push-Ups :20-:30 Dual Kettlebell Overhead Hold

  Squat Snatch Complex Every 2:00 x 5 Sets Squat Snatch Hang Squat Snatch Squat Snatch   1 Set @ 75% 2 Sets @ 80% 1 Set @ 85% 1 Set @ 85%+ Back Squat Every 3:00 x 6 Sets Set 1: 5 Reps @ 80% Set 2: 3 Reps @ 85% Set 3: 1…

  “Bad Luck and Trouble” 3 Sets: For Time 400m Run 25/20 Calorie Row 15 Burpee Box Jump Overs 24/20in 25/18 Calorie Echo 400m Run   Rest 3:00 b/t sets   40 Min Cap Active: 20/16 Calorie Row 12 Burpee Box Jump Overs 20/14 Calorie Echo   Lifestyle: 300m Run 18/14 Calorie Row 10 Burpee…