Announcements

A. Skill Practice Warm Up:
3 rounds of Cindy, tagging a partner in after each round.

B. 18:00 E3O3
Power Snatch x1-2×6 @ 90-100%
*Use the same weight at Monday goal is 2 but stay at 1 rep if 2 gets sloppy.

C.6:00 AMRAP
8 Deadlift @ 135 / 85 / 55
6 Hang Power cleans (same)
4 Overhead squat (same/same/front squat)
*Rounds + reps recorded

Scaling Guide:
– 3.5-7 rounds, about 1:15 per round.
– Scale Up: 155 lbs / 95lbs (esp. if you did 7/8 rounds last time!)

Optional ‘Cash Out’:
max calorie row or airbike, 4 minutes

A.Skill Practice Warm Up:
Hollow Rocks.
30 seconds on
30 seconds off
for 5 minutes.
*scale to Hollow holds

B. 5 Rounds
6/4 Bar Muscle-up
(Scale: 6 jumping chest-to-bar pull-ups + 6 toes to bar)
30′ single arm OH DB lunge @ 45 / 30 / 15
16 Russian KBS @ 32K / 24K / 16K
16 Butterfly sit-ups
16 Box jumps @ 24 / 20 / 12
1:00 Rest

*Time recorded
*30:00 Cap

Scaling Guide:
– 17 – 23 min, about 4 min per round including rest.
– Scale to 4 rounds if you don’t think you can make it in the target finish time

Night of Champions Highlights!

A. Spend 8 minutes working up to your 3 rep max weighted pistol / leg
*Scale / progression:
Front Loaded WTD Lateral Step-up
– Hold a DB / KB in goblet positions
– Box Height should mimic full ROM of pistol
*Record heaviest weight

B. In 20:00 Minutes:
Split jerk or Power jerk
3-2-2-2-1-1-1-1
*build each set
*PreTest for next strength cycle
*Record Heaviest Weight

C. 6:00 AMRAP
1 jerk @ 135 / 75 / 55
1 (20′) shuttle run out and back, no line touch
2 jerks
2 round trip shuttle
3 jerks
3 round trip shuttle
*Time recorded

Scaling Guide:
– 30 – 100 reps.
– Scale up: 155lbs/95lbs

Optional ‘Cash Out’:
4:00 AMRAP
10 burpees
10 toes to bar

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek

A.
14:00 EMOM
Min 1 – 1 Power Snatch @ 90-100%
Min 2 – 3/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week

B.
Open 11.4
10 minute AMRAP
60 Bar Facing Burpees
30 Overhead Squats @ 120 / 90 / 45
10 Muscle-Ups
(Scale: 6 Ring MU-> 6-10 BMU -> 10 CTB Pull-ups –> Pull-ups Progression)
*total reps recorded

Scaling Guide:
– 0.95 – 1.3 rounds (or about 95 – 130 total reps).
– Scale Up: Use the ’round number’ on the plates: 135 / 95

Optional ‘Cash Out’:
200m run
4 rounds of cindy
200m run

A. With a Partner find a 3 RM DL in 15:00

B. 20:00 AMRAP (as many rounds as possible)
12 supine ring rows
200m bumper plate farmer carry@ 45s / 25s / 15s
15 Russian Russian KBS @ 32K / 24K / 16K
*Partners split all reps, Farmers walk together sharing one set of plates

Airrosti Injury Assessment Day!
Reserve your spot HERE

A. 6:00 EMOM
3 hang Power  snatch + overhead squat. *Empty Bar to 50-60%.

B. 12:00 EMOM
Min 1 – 3 Power Snatch @ 80-90%
Min 2 – 5/arm Half Kneeling SA DB/ KB Press

*Sets across for both exercises, Increase press weight same as Monday

C. 5 rounds
8 dumbbell hang power cleans @ 45 / 35 / 20 lb
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running

Scaling Guide:
– 6 – 10 min, about 2 min per round.
– Scale Up: 53/35lb kb

A. Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side.

B. 5 Rounds (30:00 total minutes)  

In 3:00
6 ‘heavy’ power cleans or squat cleans @ 155 / 105 / 65
15/10  push-ups
Row or Assault bike for max calories
3:00 Rest
*work with a partner, one person works one rests. Score individually.

Scaling Guide:

– 80-160 Calories, about 20-25 calories per round.
– Scale Up: 185/135lb cleans and kipping handstand push-ups instead of push-ups.

“The biggest competition is myself. I am not looking to follow others or pull them down. I’m planning to test my own boundaries.” -Rain

A. 15:00 EMOM
Min 1 – 3 Front Squat
Min 2 – 3 Strict Static Dips
Min 3 – Rest
*Build each set, goal is to a heavy challenging weight but does not have to be a max

B. 10 Thrusters  @ 135 / 85 / 55
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
*Time recorded

Scaling Guide:
– 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).

Optional ‘Cash Out’:
3 Rounds
16 suitcase lunge steps
200m run

“Be sure you put your feet in the right place, then stand firm.” – Abraham Lincoln

A. Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack.

B. 5 rounds for time.
5 OHS @ 135 / 85 / 55
10 pull-ups (kipping)
15 lateral burpees over the bar
1 minute rest
*time recorded

Scaling Guide:
– 10:30 – 17 minutes, about 3:00 per round including the rest.
– Scale Up: 155/105 & Chest to Bar Pull Ups

Congrats to all our Night of Champions participants! Flex what yo’ mama gave ya! 

A.
14:00 EMOM
Min 1 – 2 Power Snatch @ 80-90%
Min 2 – 4/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week

B.
Max meters in 9:00
10 Power Clean & Jerks @ 155 / 105 / 65
Run as far as possible
*Record distance run in meters by 100 m intervals.
Scaling Guide:
– 1000 – 2000m.
– Scale Up: 185/125

Optional ‘Cash Out’:
4:00 AMRAP
12 Russian Kb swings
8 burpees