Thursday Dec 20, 2018

“Last Call”  At the 0:00, Part #1:AMRAP 5: Back Squat21 Repetitions – 155/10521 Repetitions – 185/135Time Remaining, Max reps – 225/155 Rest 3:00 At the 8:00, Part #2:AMRAP 5: Bench Press21 Repetitions – 135/9521 Repetitions –...

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Wednesday Dec. 19, 2018

Gymnastic Conditioning Unbroken Sets, For Time:5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups5 Strict Pull-Ups + 5 CTB + 4 Bar Muscle-Ups5 Strict Pull-Ups + 5 CTB + 3 Bar Muscle-Ups5 Strict Pull-Ups + 5 CTB + 2 Bar Muscle-Ups5 Strict Pull-Ups + 5...

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Tuesday Dec 18, 2018

Snatch Complex 5 Sets of the Complex:1 Snatch Pull1 High Hang Squat Snatch (Pockets)1 Hang Squat Snatch (Knees)1 Low Hang Squat Snatch (Shin, but not Floor) Set #1 – 60% of 1RM SnatchSet #2 – 65% of 1RM SnatchSet #3 – 70% of 1RM...

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Monday Dec 17, 2018

Back Squat 6 Repetitions @ 74%4 Repetitions @ 79%3 Repetitions @ 82%2 Repetitions @ 85% Rest as needed between sets, aiming to keep it to 3:00 or less. B- “Loose Cannon” 3 Rounds:3:00 Calorie Row2:00 Box Jumps1:00 Power Cleans...

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Sunday Dec 16, 2018

Front Squat 6 Sets of 3 RepetitionsA pyramid repetition scheme, climbing from 78% to 86%, and back down to the starting 78%. Rest as needed between sets, aiming to keep it to 2:00 or less per set. Set #1 – 78%Set #2 – 82%Set #3...

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Saturday Dec 15, 2018

Handstand Walking + Weighted Pull-Ups Not for Time:50′ HS Walk + 5 Strict Weighted Pull-Ups50′ HS Walk + 4 Strict Weighted Pull-Ups50′ HS Walk + 3 Strict Weighted Pull-Ups50′ HS Walk + 2 Strict Weighted Pull-Ups50′...

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Friday Dec 14, 2018

Tempo Power Snatch 10 Sets: 1 Tempo Power Snatch From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power...

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Thursday Dec 14, 2018

A-  Squat 8 Repetitions @ 64%6 Repetitions @ 74%4 Repetitions @ 79% B- Front Squat 3 Sets of 5 @ 69% C- Bane For Time, with a 20:00 Time Cap:40 Kipping Handstand Pushups20 Ring Muscle-Ups10 Rounds of “Macho Man” 1 Round of...

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Wednesday Dec 12, 2018

A- “Roped Up” 4 Rounds: 15/12 Calorie Row 2 Rope Climbs (15′) B- “Boxed Out” For Time: 21 Hang Power Snatches, 21 Burpee Box Jumps 15 Hang Power Snatches, 15 Burpee Box Jumps 9 Hang Power Snatches, 9 Burpee Box Jumps...

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