2/1/2019

Teams of 2:

22 min AMRAP

80 Single Arm Hang DB Hang C&J 50/35

40 HSPU

80 Single Arm DB Hang C&J 50/35

40 HSPU

In remaining time, Max Calories on Rower

Score is total calories

1/31/2019

Strength

3 Back Squats E2MOM x 5 sets, building

Conditioning

3 Rounds

14 Front rack lunge 115/75

14 Burpees over the bar

Cap: 10 min

1/30/2019

“11.2”

15 minute AMRAP

9 Deadlifts 155/100

12 Push Ups

15 Box Jumps 24/20

1/29/2019

Strength

10 Push Press every 3:00 x 3 sets, building

Conditioning

3 rounds, 1:00 @ each station

Calorie Row

Pull ups

DB Snatch 50/35

Rest

1/28/2019

Strength

1 Clean + 1 Front squat + 1 Jerk E2MOM x 5 sets, building

Conditioning

10-8-6-4-2

Hang Power Clean 135/95

Front Squat 135/95

Cap: 10 min

1/25/2019

Skills Test

12 minutes to build to highest Box Jump

(height in inches)

Conditioning

42-30-18

Wall Balls 20/14

21-15-9

Box Jumps 30/24

-Cap 14 minutes-

1/24/2019

Strength

4 Thrusters E2MOM x 5 sets, building

Conditioning

1500m Bike

500m Row

8 min cap

1/23/2019

“13.1”

17 min AMRAP

40 Burpees

30 Snatch 75/45

30 Burpees

30 Snatch 135/75

20 Burpees

30 Snatch 165/100

10 Burpees

amrap Snatch 210/120

1/22/2019

Strength

10 Bench Press every 3:00 x 3 sets, building

Conditioning

9 min AMRAP

2 Toes to bar

30 Double Unders

4 TTB

30 Double Unders

6-30,8-30… continue adding 2 reps of tab each round

1/21/2019

Strength

2 Hang Cleans every 1:30 x 5 sets, building

Conditioning

21-15-9

Hang Power Clean 115/75

Front Squat

Shoulder to overhead

Cap: 12 minutes