102117

Saturday is Partner Comp Day !!

AMRAP 22:
80 Wallballs (20/14#)
60 Calorie Row
30 1-Arm KB Snatch (53/35#)
20 Front Squats (135/95#)
100 DU

one works one rest

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101317

2 Rounds:
21 Overhead Squats (75/55#)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Burpees Over-the-Bar

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Back Squat:
3 Sets of 5
25 minutes

Then

For Time: 
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)

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101117

 

ThenEMOM 10 

30 Squats
7 Burpees

AMRAP 15:
15 Toes to Bar
12 Dumbbell  or KB Reverse Lunges (50/35)
9 Dumbbell  or KB Clean and Jerks (50/35)

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101017

EMOM 8
10 DIPS
10 TTB

Then

800 M  Run
100 Double Unders
600 Meter Run with Weight 45/25
100 Double Unders
800 M Row

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100917

Hang Power Clean: 
Build to Heavy Set of 3

Then

3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
300 M Run

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100217

EMOM 10
10 Back Squats 135/95
10 TTB

Then

AMRAP 15:
55 Power Snatches (75/55)
55 Pull-Ups
55 Calorie Row
55  Push Press (75/55)

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092117

EMOM  10
3 Back Squats 165/135
ME V-ups

Then

15-12-9-6-3:
Strict Ring Dips
Strict Pull-Ups
200 Meter Run Following Each Round

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092017

3 Rounds
3 Hang Cleans 135/95
3 Squat Cleans
3 Front Squats
2 Rounds
2 Hang Cleans 155/115
2 Squat Cleans
2 Front Squats
1 Round
1 Hang Cleans 185/135
1 Squat Cleans
1 Front Squats

*dont drop during a round you can rest at the end of the round

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091917

40 Double Unders
40 Air Squats
400 Meter Run
400 Meter wall ball run (20/14)
40 Kettlebell Swings (53/35)
40 Burpees

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091817

Snatch Complex  10 Minutes
3 Power Snatch
3 Squat Snatch
3 OHS 

start with the bar do not let go and after each 9 add weight -  

Then 

15 Minute AMRAP

20  Snatches  95/65
20 Pull-ups
200 M Run
20 Push-ups
 

 

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090817

FIRE

3 Rounds
300 Meter Run
25 Burpees
10 Clean & Jerks (115/80)

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090517

15 Minute AMRAP 

5 HSPU
10 Power Cleans 165/115
20 Sit-ups
30 Box Jumps
 

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083017

21 Power Snatches (115/80#)
21 Pull-ups
15 Overhead Squats (115/80#)
15 C2B Pull-ups
9 Squat Snatches (115/80#)
9 Bar Muscle-ups

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082917

Dang it

21-15-9
Front Rack Alt lunges 95/65
KB Swings 53/35
21-15-9
Back Squats 95/65
Sit-ups
21-15-9
Calorie Row
Burpees

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082617

Partner Relay

 

24 Minute AMRAP
Partner Relay
10 wall balls - 100 m run
5 pull-ups - 100 m run
10 V-sits - 100 m run
5 TTB - 100 m run
10 push press - 100 m run

each partner has to do each exercise  then they must run before partner can start the next one
ex:
Bobby does 10 WB then run 100 m  then Greg does his 10 walls and runs 100 before Bobby starts pull-ups 

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082517

Satan Whiskers

3 Rounds:
10 Pull-ups
10 Front Squats (135/95)
10 Bar over Burpees

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082417

2 RFT
100 m alt lunge
500 m Run
100 DU's
100 Meter Farmers Carry (53s/35’s)

alt lunge to the 100 mark  then run around the block

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