A. 3 sets :30 wall-facing handstand hold OR pike on box OR pike plank 6 barbell strict press (moderate) 18 DB push press (light) Rest 2:00 between sets B. “Bobby Flay” Goal: accumulate 30 reps each round. 6 rounds for time 1:00 of rowing (for calories) Burpees to plate (remaining Read more…
A. Hang Power Clean 3-3-2-2-1 B. “Gordon Ramsay” 21-15-9 Hang Power Clean (75/55) Toes to Bar Rest exactly 5 minutes before part C. C. “It’s Raw!” 45 Hang Power Clean (75/55) 45 Toes to Bar Scaling many will sub abmat sit-ups for T2B.
A. Back Squat 1 rep OTM x 10 minutes Start around 50% and build each minute B. “Wolfgang Puck” AMRAP in 20:00 Alternating rounds with a Partner: 10/8 calorie bike 10 push-ups 100’ odd object carry (sandbag, D-ball, single heavy DB or KB)
A. Barbell Cycling EMOM x 10 Odd: 5 Snatch Even: 5 Clean & Jerk *squat or power, use the same load for both movements **reps must be completed in <:30 each minute ***touch and go is allowed but not required B. Individual QF Test #2 AMRAP in 12:00 8 DB Read more…
A. Accumulate 50 strict pull-ups in as few sets as possible – 10 minute cap B. “Guy Fieri” AMRAP in 20:00 4-8-12-16-20-24… Row Calories Med Ball Sit-Ups (20/14) Russian KBS (53/35) *for the sit-ups, touch med ball to ground behind head and ground in front of feet
Open Gym
A ) 10 minute trainer led mobility B ) Warm-up / Practice KB Complex Complex = 1 Squat Swing + 1 Snatch + 1 Thruster + 1 Communist Swing to switch sides (Each side equals 1 rep) C ) “Scarlett” Run 400M 8 KB Complex (4/4) AMRAP 30
A ) Deadlift- Work to heavy triple for the day B ) “Roadblock” 5 Deadlift (275/185) 5 Burpee over the Bar AMRAP 3 -Rest 2 Min- 5 Deadlift (225/145) 5 Burpee over the Bar AMRAP 3 -Rest 2 Min- 5 Deadlift (185/125) 5 Burpee over the Bar AMRAP 3
A ) Strict Press – Work to heavy 3 then Push Press Work to heavy 3 15-20 minutes B ) “Duke” :45/:15 Work to Rest Min 1: Shoulder to overhead (95/65) Min 2: Bike Calories Min 3: Push-ups Min 4: Double-unders Min 5: Rest 4 Rounds
A ) Farmers Carries (both hands) (Down and Back) Sandbag to Shoulder (3/3) Copenhagen Plank Dips (6/6) *3 Rounds not for time* B ) “Shipwreck” Row 500M 15 Burpees over rower 15 Air Squats AMRAP 18