Open 22.1 AMRAP 15 3 wall walks | scaled wall walks 12 dumbbell snatches 50/35 | 35/20 15 box jump-overs 24″/20″ | step overs Todays workout will be about pacing for the entire workout. Also, really emphasize the leg drive… Read more »
Handstand work Beginner – complete 15 wall kick ups with good form and 10 wall walks Intermediate – Complete 5 30s wall facing HS holds and 5 wall facing holds alternating pulling one foot off at a time to feel… Read more »
Dirty 30 (30 min cap) For Time: 30 Box Jumps 30/24 | 24/20 | step ups 30 C2B Pull Ups | pull ups | assisted or ring rows 30 KBS 70/53 | 53/35 | 35/26 30 Front Squats 115/85 |… Read more »
Alt EMOM 14 Even: 2 Power Cleans & 1 Jerk (either) at 75-85% Odd: 30 sit ups Emom – scale sit ups if we cannot do 30 unbroken every time or in under 40s, goal is to tire the core… Read more »
3RM or heavy triple Back Squat – 25 minutes Strength – we’ll spend most of our time warming up and having plenty of time for our build to a heavy (or max) triple on back squat. AMRAP 9 2 Goblet… Read more »
Open 23.1 Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars | hanging knee raise 40 wall-ball shots 20/14 | 14/10 30 cleans 135/95 | 95/65 20 muscle ups | chin-over-bar pull ups
EMOM 10 5 Power Cleans (touch-n-go) 60-65% 1RM Increase weight slightly over the 10 minute EMOM. Reps MUST be touch and go to work on form while cycling. AMRAP 11 12 KBS 53/35 | 35/26 | 26/18 12 Hang P…. Read more »
Push Jerk 5×5 with 30s rest between sets Target weight 65-70% Push Jerks – run a clock and enforce 30s rest. Work on getting quickly into position and comfortable driving under the bar. Spend time warming up as this shouldn’t… Read more »
For Time: 50 Front Squats 135/95 | 115/85 | 95/65 50 Back Squats 135/95 | 115/85 | 95/65 Every break in reps is a 100m run. ****These can be taken from the rack today! If larger classes, look for volunteers… Read more »
4×6 False Grip Ring Pull Ups or Ring Rows 4×6 Ring Push Ups (superset) Rest 90s For the skill, pair up 2-3 people to share rings of similar skill level. For the ring push ups, rings should be about an… Read more »
Back Squat – 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
“7 7 7” 7 Rounds for Time 7 TTB | K2E | Knee Raise 7 Front squats 135/95 | 115/85 | 95/65
Workout – looking to stay unbroken here for the whole workout.
