28 Feb 2018

Part 1)
New Straight Arm
Levers & Back Planche to L-sit

Part 2)
4 Rounds for load and quality:
5/5 Weighted pistols
12 Curly Back extensions (partner assisted)

27 Feb 2018

Part 1)
Power Snatch: 3RM

Part 2)
4 Rounds each for time:
200-m Row
15 Push-Ups
10 Power Snatch @ 35/25kg
*New Rounds Every 5 minutes

26 Feb 2018

Part 1)
Handstand Skills & Strength

Part 2)
200-m Single-Arm KB Farmers Carry (24/16 kg)
50 Double-unders
30 KB Step-ups (20-in.)
40 Russian KB Swings (24/16 kg)
50 Double-unders
40 Russian KB Swings (24/16 kg)
30 KB Step-ups (20-in.)
50 Double-unders
200-m Single-Arm KB Farmers Carry (24/16 kg)

25 Feb 2018

OPEN ATHLETES
Part 1 – Pre Class)
3 Rounds for quality:
15 Banded Good Morning
15 Scap Pull-Ups
12 Meters Light Overhead Walking Lunge (6m each arm)

18.1 Rx
20 Minute AMRAP:
8 Toes-to-bar
10 DB Hang Clean + Jerk @ 22.5kg/15kg (5 each side)
14/12 Cal Row

18.1 Scaled
20 Minute AMRAP
8 Knee Tucks
10 DB Hang Clean + Jerk @ 15kg/10kg (5 each side)
14/12 Cal Row

Non Registered Athletes
Part 1)
Bulgarian Split Squat: 15-15-15-15 (Each leg)
Middle Split Good Mornings : 20-20-20-20

Part 2)
20 Minute AMRAP:
8 Toes to Bar
10 DB Hang Clean + Jerk @ 17.5kg/12.5kg (5 each side)
200m Run

23 Feb 2018

Part 1)
Hang Clean – 3RM

Part 2)
16 minute AMRAP in teams of 3:
2 Rope Climbs
6 Hang Clean & Jerks (3 each side) @ 22.5kg/15kg
*1 works, 2 rest

22 Feb 2018

Part 1)
Gymnastics Strength – Static Holds

Part 2)
30 Minute AMRAP:
Run 400m – Partner 1
Row 400m – Partner 2
50 Double Unders – Partner 3

21 Feb 2018

Part 1)
Kipping Pracitse: Pull-Ups, Muscle Ups
Push-Ups & Handstand Push-Ups

Part 2)
4 Rounds
5/5 Weighted pistols
12 Curly Back extensions (partner assisted)

20 Feb 2018

Part 1)
Straight Arm – Last week of Meat Hook & L to Planche

Part 2)
2 Rounds for max reps:
90 seconds: Burpee Box Jumps@ 24″/20″
– Rest 90 seconds –
90 seconds: Cals on the Rower
– Rest 90 seconds –

19 Feb 2018

“Fran”

21-15-9 reps for time of:
Thruster @ 42.5kg/30kg
Pull-Ups

18 Feb 2018

Part 1)
Deadlift: 3-3-3-3-3

Part 2)
8 Minute AMRAP
10 Push ups
10 Hollow Rocks