Monday Mash Up

IMG_0542RED (RX):
For Total Reps:
2 min. Shuttle Runs (10 m)
2 min. Toes-to-Bars
2 min. Shuttle Runs (20 m)
2 min. Handstand Walk
2 min. Shuttle Runs (10 m)
2 min. Air Squats
2 min. Shuttle Runs (20 m)
2 min. Burpees

WHITE/BLUE:
For Total Reps:
2 min. Shuttle Runs (10 m)
2 min. Wall-Lying Hands-to-Toes
2 min. Shuttle Runs (20 m)
2 min. Bear Crawl
2 min. Shuttle Runs (10 m)
2 min. Air Squats
2 min. Shuttle Runs (20 m)
2 min. Burpees

Trudgy, Grunty and Long

IMG_0539.JPGRED (RX):
4 Rounds for Time:
400-m DB Farmers Carry (50/35 lb.)
25 DB Power Cleans
400-m MB Carry (20/14 lb.)
25 MB Cleans

WHITE:
4 Rounds for Time:
400-m DB Farmers Carry (40/25 lb.)
25 DB Power Cleans
400-m MB Carry (20/14 lb.)
25 MB Cleans

BLUE:
4 Rounds for Time:
400-m DB Farmers Carry (30/20 lb.)
15 DB Power Cleans
400-m MB Carry (14/10 lb.)
15 MB Cleans

Break a Sweat

IMG_0535

“Cin-Dee”

RED (RX):
AMRAP in 20 Minutes:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45/35 lb.)

WHITE:
AMRAP in 20 Minutes:

5 Strict Pull-ups with a Band
10 Modified Handstand Push-ups
15 Back Squats (45/35 lb.)


BLUE:

AMRAP in 20 Minutes:
5 Strict Ring Rows
10 Presses (DB or BB)
15 Air Squats

Be Stronger Than Your Excuses

IMG_0343RED (RX):
Snatch Balance
1-1-1-1-1

EMOM for 10 Minutes:
Snatch Complex
1 Hang Squat Snatch
1 Mid-Thigh Squat Snatch
1 Full Squat Snatch

WHITE:
Snatch Balance
1-1-1-1-1

EMOM for 10 Minutes:
Snatch Complex
1 Hang Squat Snatch
1 Mid-Thigh Squat Snatch
1 Full Squat Snatch

BLUE:
Behind-the-Neck Jerk + OH Squat
5-5-5

EMOM for 10 Minutes:
Snatch Complex
1 Hang Power Snatch
1 Mid-Thigh Power Snatch
1 Full Power Snatch

Woman-Makers

DSC_0558RED (RX):
For Time:
100 Double Unders
25 Woman-Makers (50/35 lb.)
100 Double Unders
50 KB Swings (53/35)
100 Double Unders


WHITE:

For Time:
75 Double Unders
25 Woman-Makers (40/25 lb.)
75 Double Unders
50 KB Swings (44/26)
75 Double-unders


BLUE:

For Time:
80 Single-unders
16 Woman-Makers
80 Single-unders
40 KB Swings
80 Single-unders