General Warmup and Mobility and Technique General Warmup and Mobility and Technique AMRAP 12: 2 Burpee Box Jumps (30″/24″) 25ft Handstand Walk 4 Burpee Box Jumps (30/24″) 25ft Handstand Walk Continue adding 2 Burpee Box Jumps to every round until 12:00 expires. Score = Rounds and Reps. HSW: Every 5ft Cleared = 1 Rep MODIFICATION…
DetailsGeneral Warmup and Mobility and Technique For Time: 50 Wall Ball Shots (20/14 to 9/10′ target) 800 Meter Run 50 Alternating Dumbbell Power Snatches (50/35) 800 Meter Run 50 Alternating Dumbbell Power Snatches (50/35) 800 Meter Run 50 Wall Ball Shots (20/14 to 9/10′ target) 25 minute time cap. There is a significant amount of…
DetailsGeneral Warmup and Mobility and Technique AMRAP 5: 3 Rounds: 15 Pull-Ups 9 Power Clean and Jerks (95/65) Time Remaining: Max Calorie Assault Bike [Rest 5 Minutes] AMRAP 5: 2 Rounds: 12 Chest to Bar Pull-Ups 9 Power Clean and Jerks (135/95) Time Remaining: Max Calorie Assault Bike [Rest 5 Minutes] AMRAP 5: 1 Round:…
DetailsGeneral Warmup and Mobility and Technique AMRAP 15: 100 Double Unders 75 Air Squats 500/450 Meter Row MODIFICATION #1 AMRAP 15: 50 Double Unders 75 Air Squats 500/450 Meter Row MODIFICATION #2 AMRAP 15: 50 Single Unders 50 Air Squats 450/350 Meter Row After Party Alternating EMOM x 10 (5 Rounds): Minute 1 – 3…
DetailsGeneral Warmup and Mobility and Technique AMRAP 25: 15/12 Calorie Row 15 Push Jerks 15 Chest to Bar Pull-ups 15 Lateral over the bar burpees *The Push Jerk loading will increase every round. The reps will stay the same: Round 1 = 115/75 Round 2 = 135/95 Round 3 = 155/105 Round 4 = 185/125…
DetailsGeneral Warmup and Mobility and Technique 3 Rounds For Time: 400 Meter Run 7 Power Cleans (115/85) 7 Hang Squat Cleans (115/85) 7 Squat Cleans (115/85) MODIFICATION #1 3 Rounds For Time: 400 Meter Run 7 Power Cleans (95/65) 7 Hang Squat Cleans (95/65) 7 Squat Cleans (95/65) MODIFICATION #2 3 Rounds For Time: 400…
DetailsGeneral Warmup and Mobility and Technique
5 MU, 50 Sit-Ups, 15 HSPU
4 MU, 40 Sit-Ups, 12 HSPU
3 MU, 30 Sit-Ups, 9 HSPU
2 MU, 20 Sit-Ups, 6 HSPU
General Warmup and Mobility and Technique AMRAP 18: Buy-In: 2000/1800m Row Max Rounds With Time Remaining: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 8 Box Jump Overs (30″/24″) Yes, this is heavy with box height set at max. Scale as needed but push yourself to go heavier than usual Modifications: [General Order – 1)…
DetailsGeneral Warmup and Mobility and Technique On the 5:00 x 5 Rounds: 12/9 Calorie Assault Bike 400m Run 12 Toes-to-Bar Modifications: [General Order – 1) Intensity (Can scale intensity via lighter loads, fewer reps/distance, or less overall time) 2) Movements via modifications, substitutions, or replacement (injury)] Afterparty Build to a Heavy 5 for the Day…
DetailsGeneral Warmup and Mobility and Technique 3 Rounds: 15 Power Cleans (115/85) 12 Thrusters (115/85) 9 Bar-Facing Burpees Directly Into… 3 Rounds: 15 Power Cleans (95/65) 12 Thrusters (95/65) 9 Bar-Facing Burpees MODIFICATION #1 For Time: 3 Rounds: 15 Power Cleans (95/65) 12 Thrusters (95/65) 9 Bar-Facing Burpees Directly Into… 3 Rounds: 15 Power Cleans…
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