Test 3
A. Push Jerk build to a 1 RM in 15:00
B. 14:00 E2O2
DB / KB Split Squats x2/leg x7
C. 4 Rounds for Quality
8 Supine Ring Row
8 shoulder press 95lb / 65lb / 35lb
40′ single arm farmer carry (aka “suitcase carry”)
*15 Minute Cap
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A. 5:00 EMOM
:30 Power Clean + STO @ 135 / 95
:30 Rest
*Use “Grace” Weights aim for 3-5 reps / round
B. 4 Rounds for Quality
16 total suitcase lunge steps (Switch Hands each round)
40 double unders
200m run or 20 cal row
C. 3 Rounds
:30 Hollow Hold
:30 Forward Fold Stretch
:30 L-Sit Hang
:30 Rest
“What you get by achieving your goals is not as important as what you become by achieving your goals.” -Zig Ziglar
New Test
A. 21:00 EMOM
Min 1 – 1 Front Squat
Min 2 – 1 Strict WTD Pull-up
Min 3 – rest
*Build to a Max Front Squat and Strict WTD Pull-up in 7 sets.
Test 1
B. 7:00 AMRAP
7 Hang Power Cleans @ 95 / 65
7 Front Squats @ 95 / 65
12 burpees
*rounds + reps recorded (pre-scores posted below)
“Everybody’s got a job to do, and I do mine as best I can.” – Marlee Matlin
A. In 10:00 partner build to a Max Power Snatch
B. 8 Rounds
6 Power Snatch @ 95 / 65 / 35
6 Front Squats @ 95 / 65 / 35
40 ft Bear Crawl
200 M Run
*Total time recorded
*25:00 Cap
*Partners alternate after complete round both athletes comple 4 full rounds
Next Saturday! Reserve your spot for a free Injury Assessment with Airrosit
A. 21:00 EMOM
Min 1 – 2 Deadlifts
Min 2 – 2 Strict HSPU (or progression)
Min 3 – rest
*Build up throughout the sets
B. 7:00 AMRAP
200m run
7 squat clean thruster 95lb / 65lb / 35lb
C.3 Rounds
:40 Pull-up Bar Hang
:20 Rest
:40 Hollow Body Plank
:20 Rest
Scaling Guide:
– 2 – 4 rounds, about 2 min per round.
– Scale Up: 135/85 lb bar
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A. 1500 M Row
*time recorded
Then immediately
B. 4 Rounds
8 Supine Ring Rows
8 DB Hang Power Cleans 40-50 / 20-30 / 15
8 Pistols
16 Burpees
*time recorded
*25:00 Cap
Scaling Guide:
– 14 – 22 minutes.
– Scale Up: 135/85 hang power cleans and pistols with 35lb/26lb kettlebell.
– Scale pistols to low box squat pistols, or standing on the box pistols (letting the straight leg drop below the supporting foot).
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”- Marcus Aurelius
A. 18:00 EMOM
Min 1- Push Press x2x6 @ 85-90%
Min 2 – DB / KB Split Squats x3/leg x6
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
B. 5 rounds
4 squat snatch 95lb/ 65lb / 35lb
Ring dips 6 / 3
20′ lateral shuffle x 10 (5 round trips), 1 hand line touch each rep
*12:00 Cap
*Time recorded
Optional ‘Cash Out’:
3 rounds.
100m farmer carry
15 Russian Kb swings
Scaling Guide:
– 6 – 10 minutes, about 1.5 min per round.
– power snatch + overhead squat acceptable for all athletes
– Sub ring push-ups for ring dips if needed
– Scale Up: 135/85lb bar, 4/2 muscle ups instead of ring dips
A.12:00 EMOM
Min 1 – 3/leg Single Leg DL
Min 2 – 3-5 Reverse Ring Fly
B. 13:00 AMRAP
7 deadlifts 225lb / 155lb / 85lb)
7 strict weighted pull-ups 20lb /no weight but strict / ring row
Double unders 50 / 30 including attempts / Health: 4 singles + 1 attempt x 10
*Total rounds recorded
Optional ‘Cash Out’:
3 rounds
8 toes to bar
12 burpees
Scaling Guide:
– Goal 3 – 7 rounds, about 2 min per round.
– Scale up: 45/20lb weighted pull-ups
“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” – Sai Baba
A. E:90 O:90
Snatch Balance x3x5 sets (build to a challenging weight)
B. 14:00 E2O2
2 Power Snatches (build to a challenging Weight)
+
5-10 Perfect Push-ups
C.7:00 AMRAP
8 Hang Power Snatches @ 95 / 65 / 45
16 Wall Balls @ 20lb/10ft, 14lb/10ft, 10lb/8ft
*Total round recorded
Optional ‘Cash Out’:
5 Rounds of “Cindy”
“Good teachers know how to bring out the best in students.” -Charles Kuralt
Teams of 2,
4 rounds
3 Strict Pull-ups / person
(spot each other if needed)
400m bumper plate run @ 45lbs / 25lbs / 15lbs
(one plate shared between partners, both run together, carry anyhow)
30 alternating box jumps @ 24” / 20” / 12”
(15 each person)
60’ OVHD Plate Lunges @ 45lbs / 25lbs / 15lbs
(Split anyway)
*Team time recorded
Scaling Guide:
Goal:22 – 32 minutes, about 6.5 minutes per round.
Barbells for Boobs Fundraising event – October 29
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