5 rounds for time (Scale: 4 rounds)
6 CTB Pull-ups (Jumping CTB)
6 Ring Dips (Ring Push-ups)
12 thrusters @ 115 / 75 / 20lb DBs
12 / Arm Single arm KBS @ 24K / 16K / 12K
12 clean & jerk (same)
1 min rest
Scaling Guide:
– 20 – 30 min, about 5 min per round including rest.
– Scale Up: 4/2 muscle ups and 135/85lb barbell
Huge congrats to our fearless leader for completing 26.2 at the Bataan Memorial Death March!
A. Spend 10 minutes working up to a challenging Strict press (80-90%),
B. 4 Rounds
1 min — Burpees
1 min – Step-ups @ 24” / 20” / 12”
1 min – Shoulder Press @ 95 / 55 / 45
1 min – Cal Row
1 min — Rest
*total reps recorded
Scaling Guide:
– 200 – 350 reps.
– Scale Up: 135/85lb bar.
“Sports do not build character. They reveal it.” -Heywood Broun
A. 12:00 EMOM
Min 1 – 3 Back Squat @ 70-80%
Min 2 – 5/arm Single Arm Ring Row
*all sets across %
B. 5 Rounds for time.
12 Wall Ball @ 20lb/10ft, 14lb/9ft*, 10lb/8ft
12 Toes to bar
*time recorded
Scaling Guide:
– 4.5 – 9 minutes, about 1:30 per round.
– Scale Up: 30/20lb ball and 1 bar muscle up for every 3 toes to bar.
Optional ‘Cash Out’:
4 rounds
8 burpees
10 Russian kb swings
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”- Winston Churchill
17.4/16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds
B. 14:00 EMOM
Min 1 – 2 Back Squat @ 70-80%
Min 2 – 4/arm Single Arm Ring Row
*all sets across %
C. 7:00 AMRAP
1, 2, 3, etc.
dumbbell shoulder press 45 / 25 /15
40 ft dumbbell overhead carry (20′ out, 20′ back)
40 ft broad jump between each shoulder set (20′ out, 20′ back)
Optional ‘Cash Out’:
2 rounds
1:00 row for cal
:30 Rest
1:00 db clusters @ 45 / 25 / 15
:30 Rest
This gal exemplifies everything that is great about our community. She attends class several times a week and is encouraging of her classmates. She is constantly trying to improve and trains 1-on-1 two to four times a month. She attends events for the gym and of other community members. She travels and expresses her fitness on those travels! Ask her about her most recent hiking adventure. You rock Kristy, keep it up!
-Coach Tim
A. For Time
Rope Climbs @ 3/2
600m Row
30 Overhead Squats @ 95 / 65 / 35
600m Run
30’ right arm, 30’ left arm KB overhead walking lunge @ 16K / 12K / 8K
16 Kipping handstand push-ups (Scale: AbMats or Seated DB Press)
30 Box Jumps @ 24 / 20 / 12
60 American KBS @ 16K / 12K / 8K
*25:00 Cap
*time recorded
Scaling Guide:
– Goal finish time 18-22 minutes.
– Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.
New swag is here! If you pre-ordered you can pick up in the front room. If you didn’t….
There are extras 😉 Get your gear!
A. 15:00 EMOM
Min 1 – 3 Power Clean
Min 2 – 3 WTD Strict Pull-up
Min 3 – Rest
*build to a max weight in both mvmts, weights recorded
B. 8 minute AMRAP
2-4-6-8…etc
Hang Power Cleans @ 95 / 65 / 35
Toes-to-bar
40′ bear crawl (20′ out and 20′ back, each 20′ counts as a ‘rep’)
(e.g. 2 hang power cleans, 2 toes-to-bar, 40′ bear crawl, 4 HPC, 4 T2B, 40′ bear crawl, 6 HPC, 6 T2B, 40′ bear crawl, etc.)
*total reps recorded
Optional ‘Cash Out’:
2 Rounds AFAP
15 Pull-ups
20 Wall Balls
Scaling Guide:
80 – 200 reps
A. Spend appx 8:00 of practicing / learning pistols or pistol progressions
then…
E:90 O:90
3 Pistols (or progression) / Leg x 5 Sets
B. 16:00 EMOM
Min 1 – 1 Back Squat @ 70-80%
Min 2 – 3/arm Single Arm Ring Row
*all sets across %
C. 7:00 AMRAP
30 Back Squats @ 155 / 95 / 55
Max DUs in remaining time
*total reps recorded
Optional ‘Cash Out’: Tabata Row or Assault Bike
Scaling Guide:
– 100-350 reps.
– You might want to think about scaling up the weight if you are a good squatter and you don’t want to do hundreds of double unders.
“The present time has one advantage over every other – it is our own.” -Charles Caleb Colton
A. In 10:00 Build to a max or near max (85-95%) Clean and Jerk
Then…
6:00 E2O2
3 C&Js @ 50-60%
B. 8:00 AMRAP
10 clean and jerks @ 155 / 95 / 65
Then max rounds with the remaining time:
6 Left, 6 right, single arm Russian KBS @ 24K / 16K / 12K
6 goblet squats (same)
4 reps of 15′ out, 15′ back lateral shuffle with line touch
6 ring push-ups
2:00 Rest
8:00 AMRAP
10 clean and jerks @ 155 / 95 / 65
Then max rounds with the remaining time:
6 Left, 6 right, single arm Russian KBS @ 24K / 16K / 12K
6 goblet squats (same)
4 reps of 15′ out, 15′ back lateral shuffle with line touch
6 ring push-ups
*total rounds combined in both amraps is your final score.
Scaling Guide:
– 7 – 10 rounds, about 1:30 per round after the clean and jerks.
– Scale Up: Kb hang snatches instead of swings and 10/6 ring dips instead of push-ups.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
