Thursday: Feb 14th, 2019

RESULTS ARE EARNED:

Strength: 

Deadlifts

5x5 Build to last set @85%

SL RDL 4x10e

Conditioning: For Time

Run 400m 

200 DUBS

50 Walking Goblet Lunges

Run 400m

If you're feeling spicy....... Medball ABs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Wednesday: Feb 13th, 2019

RESULTS ARE EARNED:

Strength: 

2 Part WOD:

Partner Conditioning Day:

13:00min time cap

Rest for 5

Switch 

Part #1

Row 2k

60 HRPU

40 T2B

Part #2 

Alt DB  Snatch x 10

Handstand Hold (until Partner finishes )

Alt Pistols x10

GROUP SLED CASH OUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Monday: Feb 11th, 2019

RESULTS ARE EARNED:

Strength: 

3 sec Paused Back Squats 4x5

+

HSPU 5x$$$

Conditioning:

21-15-9

Thrusters

Pull-Ups

Box Jump Overs

American Swings  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Monday: Feb 11th, 2019

RESULTS ARE EARNED:

Strength: 

3 sec Paused Back Squats 4x5

+

HSPU 5x$$$

Conditioning:

21-15-9

Thrusters

Pull-Ups

Box Jump Overs

American Swings  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Saturday: Feb 9th, 2019

RESULTS ARE EARNED:

Strength: 

Find 1RM Squat Clean

 

Partner WOD:

 

Row 50 Cal

15 Deadlift High Pull (each partner)

Row 40 Cal

15 Synchro Burpees

Row 30 Cal

15 Deadlift High Pulls

Row 20 Cal

15 Synchro Burpees

Row 10 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Thursday: Feb 8th, 2019

RESULTS ARE EARNED:

Strength:

5 Snatch Grip Deads

5 Snatch Pulls

5 Full Snatches

5 Back Squats

 5 Rounds

Conditioning

10 DB Snatch ALT

10 DB Thrusters

10 Renegade Rows

500m Row 

4RFT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Thursday: Feb 8th, 2019

RESULTS ARE EARNED:

Strength:

5 Snatch Grip Deads

5 Snatch Pulls

5 Full Snatches

5 Back Squats

 5 Rounds

Conditioning

10 DB Snatch ALT

10 DB Thrusters

10 Renegade Rows

500m Row 

4RFT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Thursday: Feb 8th, 2019

RESULTS ARE EARNED:

Strength:

5 Snatch Grip Deads

5 Snatch Pulls

5 Full Snatches

5 Back Squats

 5 Rounds

Conditioning

10 DB Snatch ALT

10 DB Thrusters

10 Renegade Rows

500m Row 

4RFT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Thursday: Feb 8th, 2019

RESULTS ARE EARNED:

Strength:

5 Snatch Grip Deads

5 Snatch Pulls

5 Full Snatches

5 Back Squats

 5 Rounds

Conditioning

10 DB Snatch ALT

10 DB Thrusters

10 Renegade Rows

500m Row 

4RFT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Wednesday: Feb 6th, 2019

RESULTS ARE EARNED:

Strength:

Push Press 5x5

DB Bird Dog Rows 4x10e 

Conditioning:

0:00-15:00

5RFT (Rest for remaining time):

 

5 Power Cleans 135/95

10 Burpees

15 Air Squats

15:00-30:00

50,40,30,20,10

DUBS

Sit-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Wednesday: Feb 6th, 2019

RESULTS ARE EARNED:

Strength:

Push Press 5x5

DB Bird Dog Rows 4x10e 

Conditioning:

0:00-15:00

5RFT (Rest for remaining time):

 

5 Power Cleans 135/95

10 Burpees

15 Air Squats

15:00-30:00

50,40,30,20,10

DUBS

Sit-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Wednesday: Feb 6th, 2019

RESULTS ARE EARNED:

Strength:

Push Press 5x5

DB Bird Dog Rows 4x10e 

Conditioning:

0:00-15:00

5RFT (Rest for remaining time):

 

5 Power Cleans 135/95

10 Burpees

15 Air Squats

15:00-30:00

50,40,30,20,10

DUBS

Sit-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Tuesday: Feb 5th, 2019

RESULTS ARE EARNED:

Skills:

Ring Pull-Ups 4x5-10

Hand Stand Push-Ups 4x5

Parallette L-Holds 4 x $$

Endurance Focus:

 

Run 800m

Deadlift x 50

Wall balls x 50

Bear Crawls 50 yards

Run 8​00m 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Monday: Feb 4th, 2019

RESULTS ARE EARNED:

Strength:

Front Squat 6x6 @ 80%

 

 

15 Min AMRAP

 

12/10 Cal Row 

10 KB Swing 52/35

10 DB Hang Cleans 50/35

10 V-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Saturday: Feb 2nd, 2019

RESULTS ARE EARNED:

 

3 Rounds for Time:

20 Burpee Pull-Ups

20 Front Squats (155/105 lb)

20 Box Jumps (24/20 in)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Friday: January 25th, 2019           

RESULTS ARE EARNED:

Open Workout: 18.5

AMRAP in 7 minutes

3 Thrusters (100/65 lb)

3 Chest-to-Bar Pull-Ups

6 Thrusters (100/65 lb)

6 Chest-to-Bar Pull-Ups

9 Thrusters (100/65 lb)

9 Chest-to-Bar Pull-Ups

If you complete the round of 9, complete a round of 12, then go on to 15, etc.

Extra Credit:

Sled D&B x 5

+

Barbell Roll Outs 5x10

 


 

 


 


 

 

 

Thursday: January 24th, 2019           

RESULTS ARE EARNED:

Strength:

Power Cleans 5,4,3,3,3..... Work up too heavy set of 3 

 

Conditioning

6 Rounds For Time:

250m row

10 dumbbell snatches (per side) 50/35

10 kettlebell goblet squats 52/35

15 V-Ups 

 


 

 


 


 

 

 

Wednesday: January 23rd,, 2019           

RESULTS ARE EARNED:

Strength:

Muscle Snatch 3x5 (very light)

Hang Squat Snatch 3x3 (65%)

Squat Snatch 3x2 (75%)

 

Conditioning

 

12 Min EMOM

T&G Power Snatch x 4 115/85

Box Jumps x 4

 


 

 


 


 

 

 

Tuesday: January 22nd, 2019           

RESULTS ARE EARNED:

Strength:

Barbell Push Jerks Out of Rack 4x5 

Inverted Rows 4x10

 

Conditioning

 

Row 1000m 

50 Pull-Ups

Walking DB Lunges 100 Yards  50/35

BB Push Press x 50  95/65

Row 1000m 

 


 

 


 


 

 

 

Monday: January 21st, 2019           

RESULTS ARE EARNED:

Strength:

Back Squats 85% 5x5

+

SL RDLs 3x10e

Conditioning:
 

50 Burpee Box Jump Overs Split with partner                   (switching every 5)

100  KB Swings 

100 V-Ups

50 Burpee Box Jump Overs Split With Partner                    (switching every 5)

 


 

 


 


 

 

 

Saturday: January 19th, 2019           

RESULTS ARE EARNED:

Row 100cals with partner

50 Burpees

100 Push-Ups

100 Wall-Balls

Row 100cals with partner

 


 

 


 


 

 

 

Friday: January 18th, 2019           

RESULTS ARE EARNED:

Strength:

HERO WOD WITTMAN

  • 7 Rounds For Time

  • 15 Kettlebell Swings (1.5/1 pood)

  • 15 Power Cleans (95/65 lb)

  • 15 Box Jumps (24/20 in)

 


 

 


 


 

 

 

Thursday: January 17th, 2019           

RESULTS ARE EARNED:

Strength:

Back Squats 

10,10

8,8

6,6

$$$ 5 lbs less then last set of 6

Conditioning:

Buy In: 500 Group Cals on Rowers (may change depending on group size) 

Push Press 5,10,15,20 

DUBs  40,60,80,100

KB Cleans 5, 10,15, 20

 

Cash Out 50 Plate Suitcase Crunches

 


 

 


 


 

 

 

Wednesday: January 16th, 2019           

RESULTS ARE EARNED:

Strength:

Deficit Deadlifts: Work up each set

5x3

Pendlay Rows 4x10

Conditioning: 6 Rounds

Sumo Deadlift High Pulls x 8

Lateral Bar Over Burpees x 8

Wall Balls x 12

 


 

 


 


 

 

 

Tuesday: January 15th, 2019           

RESULTS ARE EARNED:

Conditioning: With Partner

1. Row 1000m (split)

  • Partner Does DUBS While other rows

2. Plate Push 4 Lengths

  • Partner Does Mountain Climbers While partner pushes 

3. Bear Crawls x 100 yards (split)

  • KB Swings

4. Row 1000m

  • DUBs

Partner Medball Core Cash Out 

 


 

 


 


 

 

 

Monday: January 14th, 2019           

RESULTS ARE EARNED:

Strength:

3 Position Squat Snatch: 5 Sets 

(high hip, above knee, from floor)

 

Conditioning:

12 MIN AMRAP

5 Box Jumps

5 Front Squats (from floor)

5 T2B

 


 

 


 


 

 

 

Saturday: January 12th, 2019           

RESULTS ARE EARNED:

 

Garry Purdham WOD

AMRAP (with a Partner) in 31 minutes

31 Burpees

31 Double-Unders

31 Deadlifts 95/65

31 Push-Ups

31 Box Jumps 95/65

31 Hang Power Cleans 95/65

31 Air Squats

31 Kettlebell Swings  52/35

31 Shoulder-to-Overheads 95/65

31 Sit-Ups

31 Calorie Row

31 Wall Ball Shots 20/14

 


 

 


 


 

 

 

Friday: January 11th, 2019           

RESULTS ARE EARNED:

 

Skill:

Pull-Ups/Muscle Ups + DUBS 15 MIN

Conditioning:

For Time;

1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Squats (2 x 50/35 lb)

Bar-Facing Burpees ( YOU MUST JUMP OVER THE BAR)

Then, "18.2 A"

1 rep max Clean

Time Cap: 12 minutes

 


 

 


 


 

 

 

Wednesday: January 9th, 2019           

RESULTS ARE EARNED:

 

Strength:

Deadlifts 5x5 @ 80%

+

Weighted Pull-Ups 5x5 

+

Hollow Body Rocks 5x20

Conditioning: 21-15-9

Wall Balls 20/14

Box Jumps 24/20

Plate Sit-Ups 25/10

Sumo Dead High Pulls 95/65
 

 


 


 

 

 

Tuesday: January 8th, 2019           

RESULTS ARE EARNED:

Conditioning Day!
 

Ascending then descending ladder

partner workout:

20 Cal Row 

20 Suitcase Crunch

20 DB Alt Snatch

30 Row

30 Suitcase Crunch

30  KB Swings 

40 Row

40 V-Ups

40 DB Snatch

50 Row

50 V-Ups

50 KB Swings 

 


 


 

 

 

Monday: January 7th, 2019           

RESULTS ARE EARNED:

Strength:

 

3 Squat Cleans 3 Front Squats 

6 Rounds 

 

(build up to very heavy set the last set should be difficult, clean should be done around 70%)

SA Overhead Walking DB/KB Lunges 

 

4 x 20yard D&B

 

(Hold DB/KB overhead in one hand then alternate and come back with DB/KB in the other hand)

Conditioning: 

Burpee To A Target x 5

Thruster x 5 

6 Rounds For Time 

 


 


 

 

 

Saturday: January 5th, 2019           

RESULTS ARE EARNED:

Skill Work: 15 min

 

Double Unders 

Butterfly Pull-Ups or Bar Muscle Ups 

Strength: Gerry's Ladder

AMRAP (with a Partner) in 15 minutes

20 Deadlifts (275/185 lb)

40 Power Cleans (185/135 lb)

60 Wall Ball Shots (20/14 lb)

80 American Kettlebell Swings (70/53 lb)

100 Double-Unders

 

If you complete the ascending ladder, repeat in reverse. You do not need to repeat the dubs on the way back down. 

 


 


 

 

 

Friday: January 4th, 2019           

RESULTS ARE EARNED:

Strength: Test Day!!
 

1 RM Squat Clean!!! 

Conditioning: Open Prep is in full swing!
 

Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:


8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14/12-cal. row

 


 


 

 

 

Thursday: January 3rd, 2019           

RESULTS ARE EARNED:

Strength:

Power Snatch 4x3 (build up each set)

+

Overhead Squat 4x5

Conditioning: 4 rounds for time

10 DB Burpee Snatch 

25 Dubs

25 Suitcase Crunches 

 


 


 

 

 

Wednesday: January 2nd, 2019           

RESULTS ARE EARNED:

Time to burn off those calories:

Partner Workout:

Break it up however you want.

1. 2019 Meter Row

2. 50 Wall Balls

3. 50 KB Swings

4. 50 DB Front Squats 

5. 50 Burpees

6. 50 V-Ups

7. 50 Wall Balls

8. 2019 meter row

Core Cash Out: 5 min abs

 


 


 

 

 

Monday: December 31st, 2018             

RESULTS ARE EARNED:

Strength/Conditioning:

Front Squats 5x8 @ 70%

+

(just to make it spicy)

Sled Push D&B x 5 

+

DUBs x 30

Conditioning:

12 Min EMOM
 

5 Squat Cleans 95/65

5 Box Jump Overs

Core Cash Out

 


 


 

 

 

Saturday: December 29th, 2018             

RESULTS ARE EARNED:

Partner WOD
 

Run 400m 

Synchro Front Squat x 15 95/65

Synchro Bar Facing Burpees x 10

 

Run 400m

Synchro Sumo Dead-High Pull x 15

 

Synchro Bar Facing Burpees x 10

Run 400m

Synchro G2OH x 15

 

Synchro Bar Facing Burpees x 10

Run 400m 

NO MAN LEFT BEHIND!!!!!! PUSH EACH OTHER!

 


 


 

 

 

Friday: December 28th, 2018             

RESULTS ARE EARNED:

Strength: 4 sets 

Complex

3 Cleans

3 Push Press

3 Push Jerks 

3 Back Squats

Partner Workout:

20 min AMRAP

 

Min 0-5 

max cal row

5 - 10 min 

Russian KB Swings

10-15 

Double KB Snatch

15-20

Max Cal Row 

 


 


 

 

 

Thursday: December 27th, 2018             

RESULTS ARE EARNED:

Strength:

Hang Squat Snatch ( focus on extension and timing) 4x3

Full Squat Snatch 4x3 + 3 OHS 

Quick Skill Session:

Butterfly Pull-Ups & Muscle Ups

Conditioning: 5 Rounds 

Power Snatch x 5 135/95

Box Jump Overs x 10

Pull-Ups x 10

 


 


 

 

 

Wednesday: December 26th, 2018             

RESULTS ARE EARNED:

Strength:

Deadlifts 5x8 @70%

+

Heavy KB Swings 5x15

Workout: Burn Off The Christmas Diner!

For Time: 

Run 400m (run to the red 2 on the street)

Toes to bar 5, 10, 15, 10, 5

Wall Balls 10, 15, 20, 15, 10

Burpees 5, 10, 15, 10, 5

 


 


 

 

 

Tuesday: December 24th, 2018             

RESULTS ARE EARNED:

Workout:
 

EAT ALL THE FOOD!!!!


 

 

 

Monday: December 24th, 2018             

RESULTS ARE EARNED:

Strength:

Paused Clean Pulls 3x5 (focus on timing and bar path)

Work Up to a Heavy set of 2 Power Clean 2 Front Squats  ( should be 80+ % of clean max).      Repeat 5 x 

 Conditioning: 10 min AMRAP

Squat Clean Thrusters x5 95/65

Dubs x 25

HRPU x 5


 

 

 

Friday: December 21st, 2018             

RESULTS ARE EARNED:

 Conditioning Day:

2 Min Max Cal Row

1 Min Wall Balls 

20/14

2 Min Row

1 Min Hollow Rocks

2 Min Row

1 Min Overhead Barbell Split Squat 65/45

1 Min break then Repeat

Part 2

Prowler & Core Finisher

4x D&B + 4x50 Russian Twists


 

 

 

Thursday: December 20th, 2018             

RESULTS ARE EARNED:

​12 Days of Christmas:

  • 1 Sumo Deadlift High-Pull (75/55 lb)

  • 2 Thrusters (75/55 lb)

  • 3 Push Press (75/55 lb)

  • 4 Power Cleans (75/55 lb)

  • 5 Power Snatches (75/55 lb)

  • 6 Kettlebell Swings (53/35 lb)

  • 7 Pull-Ups

  • 8 Knees-to-Elbows

  • 9 Box Jumps (24/20 in)

  • 10 Double-Unders

  • 11 Burpees

  • 12 Overhead Walking Lunges (45/25 lb Plate)

1, 2

3-2-1,

4-3-2-1

all the way up!

 


 

 

 

Wednesday: December 19th, 2018             

RESULTS ARE EARNED:

Strength:

Front Squats 5x5 70%  (3 second tempo)

Skill:

Muscle Up Work

Conditioning:

 

30 DUBS

10 C2B or 5 Muscle Ups

10 Thrusters

 

4 ROUNDS

 


 

 

 

Tuesday: December 18th, 2018             

RESULTS ARE EARNED:

Group Strongman/woman 

 

4 rounds each

Tire Flips x5

Farmers Carries x 50yards 

Conditioning:

Buy In:

 

Group Sled Push ( while one person is pushing the others are doing V-Ups)

 

 

Partner Row for 800m

Synchro Wall Balls x 15

Synchro KB Swings x 15

 4 rounds for time

 


 

 

 

Monday: December 16th, 2018             

RESULTS ARE EARNED:

Strength:

Barbell Complex: 4 Sets

Deadlift- 5

High Pull-4

Squat Clean 3

Split Jerk 2

Conditioning: 12 min AMRAP

 

5 Deads

5 Hang Cleans

5 Burpees

 


 

 

 

Friday: December 14th, 2018             

RESULTS ARE EARNED:

Strength:

Build up to a heavy squat snatches/overhead squats (around 90%)

4x1 + 2 overhead squats  @ 80%

Conditioning:

For Time

30 Overhead Squats 95/65

30 Hang Snatch

30 Wall Balls 

30 HRPU

30 V-Ups

30 Front Rack Lunges

Extra Credit: work on your ring dips/muscle up progression

 


 

 

 

Thursday: December 13th, 2018             

RESULTS ARE EARNED:

Strength:

Front Squats

6x6 @75%

+

SL DB RBL 4x10e

Conditioning:

5 Rounds For Time

15 G2OH 

10 T2B

5 Lateral Burpee Box Jumps

 


 

 

 

Wednesday: December 12th, 2018             

RESULTS ARE EARNED:

Skill Work: 15 min

Muscle Ups

Ring & Bar

Scale down to jumping muscle ups/banded or c2b as needed

AMRAP 12 Min

10 American KB Swings 

5 Muscle Ups or C2B 

5 Alt Db Snatch 

Group Cash Out

 


 

 

 

Tuesday: December 11th, 2018             

RESULTS ARE EARNED:

8 Rounds 2min work/1min rest

For Time: 

250 M Row

Remaining time

Squat Cleans

Group Finisher!

 


 

 

 

Monday: December 10th, 2018             

RESULTS ARE EARNED:

​Strength:

Work up to deadlift 1 Rep Max

Conditioning: Fight Gone Bad

3 Rounds For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

(this is a running clock, you only get to rest at the end of each round, move from one station to the next as fast as you can)

 


 

 

 

Saturday: December 8th, 2018            

RESULTS ARE EARNED:

Partner WOD:

20 Min AMRAP

Both Partners Work At The Same Time

10 Wall Balls

10 DB Squat Cleans

10 C2B Pull-Ups

TRAP BAR FARMER FINISHER 

 


 

 

 

Friday: December 7th, 2018            

RESULTS ARE EARNED:

Strength: ​Snatch Complex

(build up by 5-10 lbs each set)

 

4 Rounds 60-90 Sec Rest: RX 95/65 

3 Snatch Grip High Pulls

3 Power Snatches

3 Hang Snatches

Conditioning: 5 RFT

75 Dubs

10 TnG Power Snatch

250 M Row

 


 

 

 

Thursday: December 6th, 2018            

RESULTS ARE EARNED:

PT 1

Strength: 4 RFT

DB Alt Z Press x10

+

DB Pendlay Row Rows x10

+

Hanging Knees to Chest x15

Conditioning:  FAT AMY WOD

  • 50 Air Squats

  • 10 Burpees

  • 40 Sit-Ups

  • 10 Burpees

  • 30 Lunges (alternating legs)

  • 10 Burpees

  • 20 Kettlebell Swings (1.5/1 pood)

  • 10 Burpees

  • 10 meter Bear Crawl

THEN GO BACK UP 


 

 

 

Wednesday: December 5th, 2018            

RESULTS ARE EARNED:

Strength: 

Front Squats EMOM 10 Min

5 Front Squats

3 Box Jumps

Conditioning:  BRING THE ENERGY!!!!!

12,10,8,6,4,2 (Finish with 20 Wall Balls)

Hang Squat Cleans

Renegade Rows 

Wall Balls 

 


 

 

 

Tuesday: December 4th, 2018            

RESULTS ARE EARNED:

Strength:

Deadlifts 4x5 80%

+

Plate Push D&B x 4

Conditioning: Partner WOD

BRING THE ENERGY!!!!!
 

For Time:

100 Cal Row

100 KB Swings 52/35

50 HRPU

100 S2OH 95/65

100 BW Squats

Squad CASH OUT
TBD

 

 

Monday: December 3rd, 2018            

RESULTS ARE EARNED:

Strength:

Power Cleans 4x6e (6 cleans then front squat)

+

Front Squats PAUSED 

Conditioning: 14 Min AMRAP

 

TnG Snatch x 10

Pull-Ups x 5

Burpee Box Jumps x 5

 

 

Saturday: December 1st, 2018            

RESULTS ARE EARNED:

Conditioning:

Half Murph:

For Time:

  • Run 800 meters

  • 50 pull-ups

  • 100 push-ups

  • 150 squats

  • Run 800 meters

 

 

Friday: November 30th, 2018            

RESULTS ARE EARNED:

Strength:

Barbell Complex

5 sets: 1 min Break 

3 Deads

3 Clean Pulls

3 Hang Cleans

3 Push Press

3 Front Squats

Conditioning: 12 min am rap

DB Snatch x 16 

Burpee over DB x 10

T2B x 15

SURPRISE!

 

 

Thursday: November 29th, 2018            

RESULTS ARE EARNED:

Strength:

Conditioning Day!

Buy In: Bear Crawl 60 yards

Partner WOD

Row 500m

DB Squat Clean x 15e

Row 400m

Wall Ball x 40e

Row 300

DB Squat Clean x 15e

Row 200

Suitcase Crunch x40e

Cash Out: Bear Crawl 60 yards

 

 

Wednesday: November 28th, 2018            

RESULTS ARE EARNED:

Strength:

Clean & Jerk 3-3-3-3-3

Conditioning

For time:

10 Power Cleans 95/65
20 Barbell lunges
8 Power Cleans
16 Barbell lunges
6 Power Cleans
12 Barbell Lunges
4 Power Cleans
8 Barbell Lunges
2 Power Cleans
4 Barbell Lunges

Team Core Cash out

 

 

Tuesday: November 27th, 2018            

RESULTS ARE EARNED:

Strength:

Sumo Deads 8,8,8,8,8

Conditioning:

10 Sumo High Pulls 135/95

15 Cal Row

15 Box Jump Overs 24/20

10 Sumo High Pulls 

15 Cal Row

25 Butterfly Sit-Ups

10 Sumo High Pulls 

15 Cal Row

25 Push-Ups

10 Sumo High Pulls 

15 Cal Row

15 Box Jump Overs

 

 

Monday: November 26th, 2018            

RESULTS ARE EARNED:

Strength:

Front Squats 10,8,6,4,2 $$$$ (at the first set weight)

Plate Sit-Ups 3x10

+

Medball Rainbow Slams 3x10

 

Conditioning: 15 Min AMRAP

 

Power Snatch x 10

Pull-Ups x 5

DUBS x 30

 

 

Saturday: November 24th, 2018            

RESULTS ARE EARNED:

Strength:

Push Jerks (out of rack) 5x4 155/115

+

Strict Pull-Ups 5x$$$

Pendlay Rows 3x10 135/95

+

Strict Leg Lifts 3x5-10

Conditioning: 3RDS for time

Row 350

S2OH x20 95/5

T2b x15

DB Burpee High Pull x10 35/15

 

 

Friday: November 23rd, 2018            

RESULTS ARE EARNED:

HERO WOD WITTMAN

  • 7 Rounds For Time

  • 15 Kettlebell Swings (1.5/1 pood)

  • 15 Power Cleans (95/65 lb)

  • 15 Box Jumps (24/20 in)

 

 

Wednesday: November 20th, 2018            

RESULTS ARE EARNED:

Strength:

 

Volume Front Squats 8,8,8,8,8

Box Jumps x8

Conditioning:

 

For Time: 4 Rounds

100 Dubs

20 Wall Balls 

20 Medball Cleans 

200m Sprint

 

 

 

Saturday: November 17th, 2018            

RESULTS ARE EARNED:

Skill:

Ring Kipping Pull-Ups

 

 PARTNER UP!!! 18 Min AMRAP

4 Deadlifts

4 Power Cleans

4 Front Squats

4 Push Jerks

+

Max Cal Row (while one partner does complex other partner rows)

At minuet 5,10 & 15 partners do 5 Synchro Burpees

 

 

Friday: November 16th, 2018            

RESULTS ARE EARNED:

 

6 x 3 min AMRAPS 1 min rest between each set

Round 1 & 4

KB Deficit Dead-High Pulls x10

KB Swings x10

Round 2 & 5

 

V-Ups x15

Mountain Climbers x30

 

Round 3 & 6 

DB Squat Cleans x10

Medball Slams x15

 

 

Thursday: November 15th, 2018            

RESULTS ARE EARNED:

Skill Work:

Ring/Bar Muscle Ups 

T2B

21-15-9

Barbell G2OH

T2B

Bar Over Burpees

Gunshow

Group Prowler Cashout 5 min MAX REPS!

 

 

Wednesday: November 14th, 2018            

RESULTS ARE EARNED:

Strength:

 

Paused Front Squats 3,3,3,3,3,3

+

Heavy Swings 6x8

Conditioning:

 

For Time: 3 Rounds

100 Dubs

35 Wall Balls 

400m Run

Bear Crawl 20yard D&B

 

 

Tuesday: November 13th, 2018            

RESULTS ARE EARNED:

Strength:

 

Deadlifts

5x5

Weighted Chin Ups 5x10

Conditioning:

Partner WOD

Row 50 Cal

Box Jump-Overs x 12

Sumo Dead High Pull x12

5 Rounds

 

 

Monday: November 12th, 2018            

RESULTS ARE EARNED:

3D REMEMBRANCE DAY

AMRAP in 18 minutes

  • 11 Hang Power Snatches (35/25 kg)

  • 11 Burpees

  • 11 Thrusters (35/25 kg)

  • 11 Pull-Ups

At 11:00: 1 minute Rest in Silence