2 / 1 / 2019

2 Person Team
16 Rounds

10/7 Echo Cals
12 Deadlifts (115/85)
14/11 Cal Row

32 Min Cap

Complete entire round then switch.

1 / 31 / 2019

10 Min Clock
Work to a Heavy 5 Rep T-N-G Hang Power Clean

Amrap 12 min
2-4-6-8-10 …

10 M Shuttle Sprints
Russian K Bell Swings (2/1.5)

1 / 30 / 2019

Death By:
Wall Balls and Burpees

1 Min for 4 Wall Balls + 4 Burpees
Rest :30
1 Min for 4 Wall Balls + 4 Burpees
Rest :30
1 Min for 5 Wall Balls + 5 Burpees
Rest :30
1 Min for 5 Wall Balls + 5 Burpees
Rest :30
1 Min for 6 Wall Balls + 6 Burpees
Rest :30
1 Min for 6 Wall Balls + 6 Burpees
Rest :30
7 + 7
Rest :30
7 + 7
Rest :30


13 + 13

30 Min Cap

1 / 29 / 2019

E2MOM 10 min
Front Squat x 3 @ 70-75%

For Time
50 Box Jump Overs (24/20)
40 Power Snatch (115/85)
30 C2B Pullups

15 Min Cap

1 / 28 / 2019

2 Person Team
100/70 Cals on Echo
Swap Every 5 Cals

7 MIn Cap

EMOM 21 min
Min 1 – 1 Turkish Getup
Min 2 – 10 K Bell Snatch Swings
Min 3 – 30 Double Unders

1 / 26 / 2019

2 Person Team
30 Minute Clock

Row 3000M
100 GHD’s or T2B
100 Single Dumbbell Thrusters (35/20)

In Remaining Time Max Rep
D Bell OH Lunge (35/20)

1 / 25 / 2019

10 Min Handstand Practice
Flip to Wall, Freestanding or Walking

EMOM 16 min
2 Deadlifts
1 Power Clean
2 STO

Use 60-65% of 1 RM Push Jerk.

1 / 24 / 2019

EMOM 6 min
3 Bar or Ring Muscle Ups
Or 3 Strict Pullups
Or 6 Mins of Muscle Up
Practice

4 Rounds
20 K Bell SDHP (2/1.5)
15 Russian Swings (2/1.5)
10 Strict Pullups

20 Min Cap

1 / 23 / 2019

10 Min Clock
Build to a Heavy Set of 5 Power Cleans

For Time
20 Burpees
6 Rounds of “The Chief” (135/95)
15 Burpees
4 Rounds of “The Chief” (135/95)
10 Burpees
2 Rounds of The “Chief” (135/95)

15 Min Cap

1 Round of “The Chief” =
3 Power Cleans 135/95
6 Pushups
9 Air Squats

1 / 22 / 2019

3 Person Team
15 Rounds

12/9 Echo Cals
15 Box Jump Overs (24/20)
10 D Bell Snatches (50/35)

Complete Entire Round then Switch.

35 Min Cap