Build To a Heavy Set Dip Snatch Hang Snatch TnG Snatch 12 Minutes AMRAP 10 Hang Power Snatches 100 Meter Farmer Carry Level 1 – 75/55#, 45/30# DB Level 2 – 95/65#, 53/35# KB Level 3 – 115/75#, 70/53#...
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4 Tough Sets of Each: Bent Over Row x 6 Strict Toes To Bar x 5 @31X0 Rest as Needed Between Sets Every 5 Minutes For 20 Minutes Level 1 10 Burpee Pull-ups Row 50/40 Calories Level 2 Row...
7 Tough Sets Jerk x 1 Pause 3 Full Seconds Receiving 7 Minutes AMRAP 10-9-8-7-6-5-4-3-2-1 Reps of: Push Jerk Perform 5 Box Jumps After Each Set of Jerks 24/20” Level 1 – 95/65# Level 2 – 125/85# Level 3...
Level 1 4 Rounds For Time 4 Power Cleans 135/95# 25 Double Unders 15 Deadlifts 135/95# 15/12 Calorie Assault Bike Level 2 – 185/125#, 75 Dubs Level 3 – 225/155#, 75 Dubs
8am & 930am Classes Only Today Memorial Day “Murph” Can Be Performed Partitioned Or Straight Through Run 1 Mile 100 Pull-ups 200 Pushups 300 Air Squats Run 1 Mile
15 Minutes AMRAP Level 1 15 Box Jumps 24/20” 15 Russian Swings 53/35# 15 Sit-ups 15 Hang Power Snatches 75/55# Level 2 15 Box Jumps 24/20” 15 Russian Swings 70/53# 15 Sit-ups 15 Hang Power Snatches 95/65# Level 3...
Back Squat 5-5-3-3-1-1 Reps Try To Increase Load Each Set Level 1 4 Rounds For Time 10 Ring Rows 10 Dips 12 Front Rack Reverse Lunges 75/55# Finish With 30/25 Calorie Assault Bike Level 2 4 Rounds For Time...
Push Press 5-5-3-3-1-1 Reps Try To Increase Load Each Set 5 Rounds For Time Level 1 3 Wall Climbs (Modified ROM) 6 Strict Presses* 20 Double Unders *Choose a Challenging Load Level 2 3 Wall Climbs 6 Handstand Pushups...
12 Minutes EMOM Min 1 – Handstand Hold/Walk MIn 2 – Rope Crossover Practice Min 3 – Ab Rollout x 8 Level 1 10 Minutes AMRAP 10 Single Arm DB Cleans 50/35#* 12 Toes To Bar *DB Cleans Not...