Month: October 2016

Donuts for Time!

Weightlifting Push Press (1) Work up to a 1 Rep Max. Red 5 Rounds for Time: 20 Wall Balls 20/14lb 10 Power Snatches 95/65lbs 5 Muscle Ups White 5 Rounds for Time: 20 Wall Balls 16/12lb 10 Power Snatches 75/55lbs 5 Muscle Ups on low Rings Blue 5 Rounds for Time: 20 Wall Balls 14/10lb

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Happy Halloween!

Weightlifting Clean and Jerk (1) Take 15-20 minutes to work up to a 1RM Clean and Jerk. Red For Time: Row 2000m 100 Double Unders 40 CTB Pull Ups White For Time: Row 1500m 70 Double Unders 30 CTB Pull Ups Blue For Time: Row 1000m 200 Single Unders 30 Banded Strict Pull Ups

Snatty Light!

Weightlifting Squat Snatch (10×1) @80-100% Red For Time: 100 Double Unders 50 Handstand Push Ups 100 Double Unders White For Time: 50 Double Unders 30 Handstand Push Ups on Box 50 Double Unders Blue For Time: 200 Single Unders 30 Strict Press 200 Single Unders Unders

Maggie, I’ll find you!

Weightlifting Back Squat (3-3-3-3-3) Work up to a heavy single. about 90% of your last max then do 5×3 and 85% of that weight. Red 40-30-20: Kettlbell Swings 53/35lbs Run 400m after each set. White 40-30-20: Kettlbell Swings 35/26lbs Run 400m after each set. Blue 40-30-20: Kettlbell Swings 26/20lbs Run 200m after each set.

She is the Devil!

Red 10 Rounds For Time: 10 Walking Lunges 10 Pushups White 8 Rounds For Time: 10 Walking Lunges 10 Pushups Blue 6 Rounds For Time: 10 Walking Lunges 10 Pushups Tabata: Hollow Holds Superman Holds V-Sit Drill V-Ups

Let your Chain, hand, low!

Weightlifting Power Snatch (4×1) AHAP! Snatch Pull (4×1) AHAP! Snatch Grip Deadlift (4X1) AHAP! Red AMRAP 20:00: 8 Power Snatches 115/75lbs 12 Toes to Bar 8 Bar Facing Burpees White AMRAP 20:00: 8 Power Snatches 95/65lbs 9 Knee Raises 6 Bar Facing Burpees Blue AMRAP 20:00: 8 Power Snatches 75/55lbs 9 Lying Toes to Bar

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INSIDE OR OUT!!

Weightlifting Push Press (2-2-2-2) Start @80% Red E2MOM for 20:00: Row 200/150m 4 Ring Muscle Ups White E2MOM for 20:00: Row 150/100m 10 CTB Pull Ups Blue E2MOM for 16:00: Row 150/100m 7 Ring Rows

TWD

Weightlifting Clean and Jerk (10X1) Start @ 80% and Work up to 100%. Red AMRAP 7:00: 7 Deadlifts 225/155lbs 7 Burpee Box Jump Overs 24/20″ White AMRAP 7:00: 7 Deadlifts 185/135lbs 7 Burpee Box Jump Overs 20/18″ Blue AMRAP 7:00: 7 Deadlifts 155/105lbs 7 Burpee Box Jump Overs 18/12″

Headed to Gonzales!

Weightlifting Squat Snatch (10×1) @80-95% Amanda Red 9-7-5: Muscle-ups Snatch, 135#/95# White 9-7-5: MU on low rings Snatch 95/65 Blue 9-7-5: Burpee Pull ups Snatch 65/45

From 10 feet away

Weightlifting Back Squat (3-3-3-3-3-3-3-3) @ 65%. Speed work! Red For time: 100 Sumo Deadlift High Pulls 95/65lbs* *Every Minute perform 4 Burpees White For time: 80 Sumo Deadlift High Pulls 75/55lbs* *Every Minute perform 4 Burpees Blue For time: 60 Sumo Deadlift High Pulls 65/45lbs* *Every Minute perform 4 Burpees