Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars (hanging knee raises)
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups (chin over bar pull ups)
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells (35 lb)
Women use 35-lb. dumbbells (20 lb)
A. 14:00 EMOM
Min 1 – 1 Power Clean @ 75-80%
Min 2 – 3-5 Ring Push-ups
B. With a Partner
Row Relay
500 M Row
400 M Row
300 M Row
*Rest the amount of time if takes your partner to finish their row. Every one completes all the rows.
*Time Cap 15:00
*Total time recorded
rest 1:00 (+any remaining time under the time cap)
4:00 AMRAP
12 TTB
12 Burpees
*split reps however you see fit
*total Reps completed recorded.
Check out the latest blog post on Nutrition basics!
A. Spend 10 minutes working on handstand and kipping HSPU progressions.
B. 5 rounds for time.
4 ‘heavy’ jerks @ 155 / 95 / 65
8 goblet squat @ 32K / 24K / 16K
12 ‘heavy’ Russian KBS (Same)
200m run
1 minute rest
*total time recorded
*20 minute time cap.
Scaling Guide:
– 11 – 17 min, about 3:30 per round including the rest.
– Scale Up: 185/115lb jerks, and 20 reps Russian kb swings per round.
In case you missed this awesome #TransformationTuesday post…
Transformation Tuesday:
While we enjoy seeing folks reach their fitness goals. We LOVE seeing our people’s life change and evolve in the gym. So today we want to thank long time member Alex Gale for sharing the last 5+ years with us, and sharing his passion for fitness with his daughter Stella!
Left: AG & Stella October 2011
Right: AG & Stella February 2017
A. 16:00 EMOM
Min 1 – 1 Back Squat @ 60-70%
Min 2 – 3/arm Single Arm Ring Row
*all sets across %
B. 15:00 EMOM
Min 1 – 1 Deficit DL @ 85-100%
Min 2 – 3 Weighted Ring Dips (or progression)
Min 3 – Rest
*all sets across % or progression
*DL weight recorded
C. 2 Rounds
20 Wall Balls @ 20, 10’ / 14, 9’ / 10. 8’
20 Down up planks
“Great thoughts come from the heart.” -Luc de Clapiers
A. In 10:00 Build to a max or near max (85-95%) Squat Snatch or Power Snatch + OHS
Then..
7:00 EMOM
TnG 2 Squat Snatch or Power Snatch + OHS
@ 50-60% of today
*Heavy weight recorded
B. 16:00 AMRAP with a 6 minute, 2 round, ‘Rolling Start’
10 high box jump @ 30 / 24 / 20
10 squat snatch @ 95 / 65 / 35 hang power snatch to OHS
40′ bear crawl
50 Double unders (Scale: 60 seconds of singles/DU attempts)
1 minute rest
*rounds recorded
Scaling Guide:
– 3-6 rounds, about 3.5 minutes per round including the rest.
– Scale Up: 135/85lb snatches.
A. 16:00 E202
2 TGU / arm
*build to a challenging weight
B. 5 Rounds
8 Hang Power Cleans @ 95 / 65 / 45
8 Push Press (Same)
16 Abmat Sit-ups
8 round trip lateral shuffle 20′ out 20′ back
*Time recorded
Optional ‘Cash Out’:
60s toes to bar, 120s row, 2 rounds
Scaling Guide:
– 8 – 11 minutes, about 1:45 per round.
– Scale Up: 115/75
17.1 is in the books! Congrats to everyone who finished already and good luck to those knocking it out today!
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
A. 14:00 E202
2 Snatch (Squat or Power)
*build to a challenging weight
B. With a partner, conga line style
35 Cal Row
35 One Arm Hang Power Snatch @ 50 / 35 / 20
35 Wall Balls @ 14lbs/9ft, 20lbs/10f, 10lbs/8ftt
2-3 Rope Climbs (Scales: 6 rope lay downs)
*team time recorded
FRIDAY AT NOON – Deadline to pre-order new shirts!
A. In 15:00
5 Sets
20” barbell lunges (front, back or overhead)
*Try to increase slightly each set
*heaviest weight recorded
B. 7:00 AMRAP
100 M Run
2 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
4 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
6 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
8 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
Etc..
*total full completed rounds recorded
Optional ‘Cash Out’:
3 rounds
50m farmer carry
15 wall ball
“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou
A. In 10:00 Build to a max or near max (85-95%) Power Clean & Jerk
Then..
7:00 EMOM
TnG 3 Power Clean & Jerk @ 50-60% of today
*Heavy weight recorded
B. 14:00 EMOM
Min 1 – 1 Deficit DL @ 80-90%
Min 2 – 3 Weighted Ring Dips (or progression)
*all sets across % or progression
C. 10:00 E202
8-12 strict toes to bar (or progression).
Optional ‘Cash out’:
3 Rounds
10 DB Clean & Jerks
10 Burpees
“Little minds are tamed and subdued by misfortune; but great minds rise above them.”- Washington Irving
