30 Sep 2018

Part 1)
Power Snatch EMOM: 10 X 3

Part 2)
As many rounds as possible in 15 minutes:
Run 200m
10 Burpees
2 Rope Climbs

28 Sep 2018

Part 1)
5-4-3-2-1
Skin the Cats
then…
5 x 30 seconds Free standing Handstand/Spotted Handstand/10 Wall Facing Handstand lifts

Part 2)
The Obliterator:
3 Rounds, each for time.
Row 400m
Run 400m
*Begin a new round every 7:00

27 Sep 2018

Part 1)
Find a 1RM Power Clean & Push Jerk/Push Press
Score = Team TOTAL LOAD

Part 2)
For time:
100 Clean & Jerks for time @ 60kg/42.5kg
10 minute CAP
Score = Team time

Part 3)
90 seconds of Push-Ups
30 Seconds Rest
90 seconds Jumping Air Squats
30 seconds Rest
90 Seconds Burpees
30 seconds Rest
90 Seconds Pull-Ups
30 seconds Rest

26 Sep 2018

Part 1)
20 minutes for quality of;
5 Strict Muscle Ups/5 Assisted Muscle Up Transitions/10 False Grip Ring Rows
5 Strict Handstand Push-Ups /5-10 Pike HSPU/10 Dumbell Strict Press
30 Second L-Sit
30 Second Back Back Planche Hold

Part 2)
As many rounds as possible in 7 minutes of:
7 Toes-to-bar
35 Double Unders

25 Sep 2018

Part 1)
Front Squat
5-5-5

Part 2)
3 x 2:00 minute rounds for max reps of:
Row 400m/350m
Hang Squat Cleans @ 60kg/42.5kg-
– Rest 4 minutes between efforts –
Start times
Wave 1: 0,6,12
Wave 2: 2,8,14
Wave 3: 4, 10, 16

24 Sep 2018

Part 1)
1RM Push Press & Rope Climb Strength

Part 2)
5 Rounds for max reps:
30 seconds Box Jumps @ 30″/24″
30 seconds Rest
30 seconds Strict Pull-Ups/Ring Rows
30 seconds Rest
30 seconds Hollow Rocks
30 Seconds Rest.

23 Sep 2018

Part 1)
Deadlift 3RM

Part 2)
At 0:00
For time:
Run the Beaver
At 7:00
3 Rounds for time of:
15 Dumbell Snatch @ 22.5kg/15kg
15 Burpee
(5 minute CAP)
At 12:00 – Rest
At 14:00 – Run the Beaver

*Each Part will be scored indiviudally. Athlete will need to record their times as they go.

21 Sep 2018

Part 1)
Handstand Push-Up Skill & Strength

Part 2)
For Time:
120 Wall Ball (9/7)
60 Toes to Bar
30 Handstand Push-Ups

20 Sep 2018

Part 1)
Hang Power Snatch Snatch: 3-3-3-3-3

Part 3)
5 Rounds for time:
3 Hang Power Snatch @ 60kg/42.5kg
100-m KB Front Rack Carry
9 KB Russian Swing (32/24 kg.)
20 MINUTE CAP

19 Sep 2018

Part 1)
Contralateral KB Step-Ups: 8-8-8-8 (each leg)
Middle Split Good Mornings: 20-20-20-20

Part 2)
21-15-9 reps for time of:
Ring Push-up
Alt. Pistols
Dumbbell Lateral Jumps (double reps)