All Out

RED (RX):
10 Rounds for Reps:
30 sec. Hang Squat Cleans (185/135 lb.)
1 min. Rest

WHITE:

10 Rounds for Reps:
30 sec. Hang Squat Cleans (135/95 lb.)
1 min. Rest

BLUE:

10 Rounds for Reps:
30 sec. Hang Squat Cleans
1 min. Rest

Max Set

img_9285Strength:
Power Snatch
4-3-2-1-1-1

Metcon:
RED (RX):
AMRAP in 10 Minutes:
Max Set Power Snatches @ 80 % 1RM
12 HSPU
24 Hip Extensions or Good Mornings

WHITE:
AMRAP in 10 Minutes:
Max Set Power Snatches @ 75 % 1RM
10 HSPU
20 Double Hand KB Swings, 53/35

BLUE:
AMRAP in 10 Minutes:
Max Set Power Snatches
10 Pike HSPU
20 Good Mornings

TGU

RED (RX):
3 Rounds for Time:
30 Step-ups (50/35 lb.)
15 Alt. Turkish Get-ups
30/25 Cal. Assault Bike

WHITE:
3 Rounds for Time:
30 Step-ups (40/25 lb.)
15 Alt. Turkish Get-ups
25/20 Cal. Assault Bike

BLUE:
3 Rounds for Time:
20 Step-ups
10 Alt. Turkish Get-ups
20/15 Cal. Assault Bike

That Escalated Quickly

RED (RX+):
For Time:
14 Shoulder-to-Overhead
Run 800 m
12 Shoulder-to-Overhead
Run 400 m
10 Shoulder-to-Overhead
Run 800 m
8 Shoulder-to-Overhead

Men: 155-185-205-225
Women: 115-125-135-155

WHITE (RX):
For Time:
14 Shoulder-to-Overhead
Run 800 m
12 Shoulder-to-Overhead
Run 400 m
10 Shoulder-to-Overhead
Run 800 m
8 Shoulder-to-Overhead

Men: 135-155-185-205
Women: 95-105-115-135

BLUE:
For Time:
12 Shoulder-to-Overhead
Run 600 m
10 Shoulder-to-Overhead
Run 400 m
8 Shoulder-to-Overhead
Run 600 m
6 Shoulder-to-Overhead

**Scale weight as needed

Shameless

IMG_4779RED (RX+):
For Total Reps:
4 min. Row for Cals.
2 min. Toes-to-Bars
2 min. Superman Hold on GHD
4 min. Row for Cals.
2 min. GHD Sit-ups
2 min. Box Jumps (24/20 in.)
4 min. Row for Cals.

WHITE (RX):
For Total Reps:
4 min. Row for Cals.
2 min. Toes-to-Bars
2 min. Superman Hold
4 min. Row for Cals.
2 min. Abmat Sit-ups
2 min. Box Jumps (24/20 in.)
4 min. Row for Cals.

BLUE:
For Total Reps:
4 min. Row for Cals.
2 min. Lying Hands to Feet
2 min. Superman Hold
4 min. Row for Cals.
2 min. Abmat Sit-ups
2 min. Box Jumps
4 min. Row for Cals.

New Year’s Eve

IMG_9164.PNG

RED (RX):
For Total Time:
P1 Performs:
15-10-5
Ring Push-ups
KB Swings (32/24 kg)

While P2 Performs:
AMRAP cal. Row

Switch

Then:
P1 Performs:
15-10-5
Knees-to-Elbows
Front Squats (155/105 lb.)

While P2 Performs:
AMRAP cal. Row

Switch

WHITE: (24/16 kg) (135/95 lb.)
BLUE:
(16/12 kg) (95/65 lb.)

Pull Pull Couplet

48392275_1940814842667114_4571555660784730112_o

RED (RX):
5 Rounds for Time:
14 Alt. DB Power Snatches (50/35 lb.)
14 Hang Power Cleans (95/65 lb.)
*Every 90 sec., perform 12 Wall Balls (20/14 lb.)

WHITE:
5 Rounds for Time:
14 Alt. DB Power Snatches (40/25 lb.)
14 Hang Power Cleans (75/55 lb.)
*Every 90 sec., perform 12 Wall Balls (20/14 lb.)

BLUE:
5 Rounds for Time:
12 Alt. DB Power Snatches
12 Hang Power Cleans
*Every 90 sec., perform 10 Wall Balls