Thursday 180118

RX’d
EMOM for 8 Minutes
Odd: 3×5 Banded Kip Swings
Even: One-arm L-Sit Barbell Press 3-5/side
 
3 Rounds for Time
25 Power Snatch (75/55)
3 Shuttle Sprint*
Level II
EMOM for 8 Minutes
Odd: 3×5 Banded Kip Swings
Even: One-arm L-Sit Barbell Press 3-5/side
 
3 Rounds for Time
25 Power Snatch (65/45)
3 Shuttle Sprint*
Level I
EMOM for 8 Minutes
Odd: 3×3 Banded Kip Swings
Even: One-arm L-Sit DB Press 3-5/side
 
3 Rounds for Time
25 Hang Power Snatch (45/35)
2 Shuttle Sprint*

Post times to comments.

Notes:
*Shuttle sprint is 5-, 10-, and 15-yards and back.

Wednesday 180117 – Deadlift 1RM + 14.4

RX’d
Find 1RM Deadlift

AMRAP in 14 Minutes
60 Calorie Row
50 Toe-to-Bar
40 Wallball (20@10/14@9)
30 Power Clean (135/95)
20 Muscle-up

Level II
Find 1RM Deadlift

AMRAP in 14 Minutes
60 Calorie Row
50 Toe-to-Anywhere
40 Wallball (20@9/14@8)
30 Power Clean (95/65)
20 Burpee Pull-up

Level I
Deadlift 5-5-3-3-3-1-1-1

AMRAP in 14 Minutes
45 Calorie Row
50 Hanging Knee-Raise
40 Wallball (14@9/8@8)
30 Power Clean (75/55)
20 Burpee Pull-up

Post loads and rounds plus reps to comments.

 

Tuesday 180116 – 1RM Press

RX’d
Find 1RM Shoulder Press
 
EMOM
15 Double-under, then
Max-Reps Burpee*

*Continue until 90 Burpees have been completed

Level II
Find 1RM Shoulder Press
 
EMOM
10 Double-under, then
Max-Reps Burpee*

*Continue until 80 Burpees have been completed

Level I
Shoulder Press 5-5-3-3-3-1-1
 
EMOM
10 Penguin Flap, then
Max-Reps Burpee*

*Continue until 70 Burpees have been completed

Post loads and times to comments.

Sunday 180114

RX’d
EMOM for 12 Minutes
Min 1: 20-30sec L-Sit Hang
Min 2: 30sec Box Pass Through (12)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 2 Muscle-up, then
Max Sit-up
Min 2: Rest
Min 3: 1 Muscle-up, then
Max Calorie Row
Min 4: Rest
Level II
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest
Level I
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: Max Plank hold on Rings
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest

Post total sit-ups and calories rowed to comments.

Saturday 180113

RX’d
For Time:
10 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
20 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
30 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
40 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
50 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
Level II
For Time:
10 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
20 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
30 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
40 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
50 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
Level I
For Time:
10 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
20 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
30 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
40 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
50 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)

Post times to comments.

Notes:
20:00 Time Cap

Thursday 180111

RX’d
EMOM for 10 Minutes
Odd: 10-20 Pike Toes-to-Anywhere
Even: 20sec L-Sit Hold on Rings
 
 
5 Rounds for Time:
10 Push Press (135/85)
10 Ring Dip
Level II
EMOM for 10 Minutes
Odd: 10-20 Pike Toes-to-Anywhere
Even: 20sec L-Sit Tuck Hold on Rings
 
5 Rounds for Time:
10 Push Press (115/75)
10 Assisted Ring Dip
Level I
EMOM for 10 Minutes
Odd: 10-20 Toes-to-Anywhere
Even: 20sec L-Sit Tuck Hold on Box
 
 
5 Rounds for Time:
10 Push Press (75/55)
7 Assisted Ring Dip

Post loads and times to comments.

Wednesday 180110

RX’d
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Squat Snatch
 
 
In 10 Minutes:
Row 1000m, then
AMRAP
20 Later Hop over Rower
20 Renegade Row (35/25)
Level II
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Squat Snatch
 
 
In 10 Minutes:
Row 1000m, then
AMRAP
20 Later Hop over Rower
20 Renegade Row (30/20)
Level I
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Hang Power Snatch
 
In 10 Minutes:
Row 800m, then
AMRAP
15 Later Hop over Rower
20 Renegade Row (25/15)

Post loads and times to comments.

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