SKILL (15 min)
Box practice
WORKOUT (10 min)
For time:
30 alt. DB snatch (50/35)
30 box step over (24”/20”)
20 alt. DB snatch
20 DB box step over (1x 50/35)
10 alt. DB snatch
10 DB box step over (2x 50/35)
*10 min cap
(Score: Time)
2/28/2023
STRENGTH (11 min)
Every :30 sec for 14 sets:
1 segmented snatch deadlift
*3 sec pause 1” off ground, at the knee, and in the power position (video attached)
*aim for 90-110% of power snatch across all sets
(Score: Weight)
WORKOUT (14 min)
14 min AMRAP:
400m run
10 KB deadlift (2x 53/35)
20 sit-up
(Score: Rounds/Reps)
2/27/2023
STRENGTH (8 min)
Every :45 sec for 10 sets:
2 back squat
*aim for 70-75% of front squat across all sets
(Score: Weight)
WORKOUT (12 min)
5 rounds for time:
10 DB squat (2x 50/35)
1 min farmers hold (2x 50/35)
30 double under
*12 min cap
(Score: Time)
2/24/2023
23.2A:
15 min AMRAP
5 burpee pull-up
10 shuttle run (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round
23.2B:
Immediately following 23.2A, athletes will
have 5 minutes to establish:
1-rep-max thruster (from the floor)
2/23/2023
WORKOUT (10 min)
10 min AMRAP:
8/6 cal armless bike
10 up-down
30 flutter kick
*rest :30 sec after each round
(Score: Round & Reps )
2/22/2023
SKILL (10 min)
Kettlebell practice
WORKOUT (12 min)
12 min AMRAP:
200m run
1 rope climb
6 single arm DB/KB hang to overhead (DB 1x 50/35 or KB 1x 53/35)
(Score: Rounds/Reps)
THE OPEN IS HERE!
The 2023 OPEN is finally here! Our members are being given a chance to test their fitness with the Open workouts. They CRUSHED 23.1… and we can’t wait to see what 23.2 & 23.3 has in store for us! Come out, workout out and/or cheer on everyone during our Friday Night Lights! Board Brief is at 6:30PM, Group Picture after and then the first heat will kick off at 6:45PM.
2/21/2023
STRENGTH (15 min)
15 min to build to 1 heavy…
Snatch balance
(Score: Weight)
WORKOUT (16 min)
8 rounds:
:30 sec: overhead squat (75/55)
:30 sec: sit-up
:30 sec: box jump over (24/20)
:30 sec: rest
(Score: Total Reps)
2/20/2023
WORKOUT (10 min)
Option A:
10 min AMRAP:
5 handstand push-up
10 double DB lunge* (2x 50/35)
20 double under
*held in any position
Option B:
10 min AMRAP:
5 chest to bar pull-up
10 single DB overhead lunge (1x 50/35)
20 double under
(Score: Rounds/Reps)
SKILL (9 min)
9 min EMOM:
1 wall walk
(Score: For Completion ☑)
2/17/2023
WORKOUT (14 min)
“23.1”
14 min AMRAP
60 cal row
50 toes to bar
40 wall-ball
30 clean
20 ring muscle-up
(Score: Reps)
