Squat Snatch + Muscle Up Combo

IMG_0977.jpgRED (RX):
AMRAP in 15 Minutes:

1 – 2 – 3 – 4 – 5
Squat Snatches (155/105 lb.)
Ring Muscle-ups

*1-2-3-4-5 = 1 round

WHITE:
AMRAP in 15 Minutes:

1 – 2 – 3 – 4 – 5
Squat Snatches (135/85 lb.)
Jumping Ring Muscle Ups*1-2-3-4-5 = 1 round

BLUE:
AMRAP in 15 Minutes:

1 – 2 – 3 – 4 – 5
Power Snatches
Pull Ups
Ring Dips*1-2-3-4-5 = 1 round

Easter Food Hangover…

IMG_1230.jpgHAPPY EASTER 🙂

Please remember that we will NOT have the 5 am and 6 am classes tomorrow. First classes will be 8:30/9:00 am

RED (RX):
3 Rounds for Time:

45 Double-unders
1 min. Squat Hold
20 Front Squats (135/95 lb.)
1 min. Plank Hold

WHITE:
3 Rounds for Time:
35 Double-unders
1 min. Squat Hold
20 Front Squats (115/75 lb.)
1 min. Plank Hold

BLUE:
3 Rounds for Time:

35 Fast Feet
1 min. Squat Hold
15 Front Squats
1 min. Plank Hold

Thruster 3RM

IMG_4356Strength:
Find your 3RM Thruster

Metcon:
RED (RX):
For Total Time:
3 Rounds:
3 Thrusters @ 80 percent
6 Strict Handstand Push-ups

3 Rounds:
6 Thrusters @ 70 percent
12 Handstand Push-ups

3 Rounds:
9 Thrusters @ 60 percent
18 Handstand Plate Cherry Pickers (25/15 lb.)

WHITE/BLUE:
For Total Time:
3 Rounds:

3 Thrusters
5 Pike Push-ups

3 Rounds:
6 Thrusters
8 Push-ups

3 Rounds:
9 Thrusters
11 Plank Shoulder Taps

Mental Break

IMG_5560RED (RX+):
6 Rounds Each for Time:
75 Single-unders
15 Deadlifts (265/175 lb.)
**1 Round Every 90 sec.

WHITE:
6 Rounds Each for Time:
75 Single-unders
15 Deadlifts (225/155 lb.)
**1 Round Every 90 sec.

BLUE:
6 Rounds Each for Time:

50 Single-unders
10 Deadlifts
**1 Round Every 90 sec.

Helen

57096949_716771195392977_1326919481695404032_oRED (RX):
3 Rounds for Time:
400-m Run
21 KB Swings (53/35kg)
12 Pull-ups

WHITE:
3 Rounds for Time:
400-m Run
21 KB Swings (44/26 kg)
12 Modified Pull-ups

BLUE:
3 Rounds for Time:

400-m Run
21 KB Swings
12 Ring Rows

Holy Hip Flexors

IMG_1040

Strength:
Hang Squat Clean
3-3-3-3-3

Metcon:
RED (RX):
AMRAP in 15 Minutes:

18 Heel Touches
15 Hang Squat Cleans (95/65 lb.)
9 Over-unders

WHITE:
AMRAP in 15 Minutes:

18 Heel Touches
15 Hang Squat Cleans (75/55 lb.)
9 Over-unders

BLUE:
AMRAP in 14 Minutes:
18 Flutter Kicks
15 Hang Power Cleans
9 Over-unders

Grab a Friend :)

23843119_10156912482935299_2977067618903397881_nRED (RX):
For Time:
In partners:
150 Double-unders
100 MB Sit-up Throws
75 Thrusters (115/75 lb.)
Run 200 m together with MB (20/14 lb.)
100 Double-unders
75 MB Sit-up Throws
50 Thrusters
Run 200 m together with MB (20/14 lb.)
75 Double-unders
50 MB Sit-up Throws
25 Thrusters
Run 200 m together with MB (20/14 lb.)

WHITE:
For Time:
In partners:
150 Double-unders
100 MB Sit-up Throws
75 Thrusters (95/65 lb.)
Run 200 m together with MB (20/14 lb.)
100 Double-unders
75 MB Sit-up Throws
50 Thrusters
Run 200 m together with MB (20/14 lb.)
75 Double-unders
50 MB Sit-up Throws
25 Thrusters
Run 200 m together with MB (20/14 lb.)

BLUE:
For Time:
In partners:
150 Single-unders
75 MB Sit-up Throws
75 Thrusters
Run 200 m together with MB
100 Fast Feet
50 MB Sit-up Throws
50 Thrusters
Run 200 m together with MB
75 Fast Feet
25 MB Sit-up Throws
25 Thrusters
Run 200 m together with MB (20/14 lb.)

Crustache…

IMG_6414

RED (RX+):
4 Rounds of 5 Minutes:

4 Legless Rope Climbs
25 Ring Dips
In what is remaining of 5 min.,
perform Strict Handstand Push-ups.

WHITE (RX):
4 Rounds of 5 Minutes:

4 Rope Climbs
20 Ring Dips
In what is remaining of 5 min.,
perform Handstand Push-ups.

BLUE:
4 Rounds of 5 Minutes:

4 Seated-to-Standing Rope Climbs
15 Dips
In what is remaining of 5 min.,
Bear Crawl as far as
possible.