2 / 01 / 2020

For Time
100 Thrusters 75/55
Every Break Perform:
25 Double Unders
1 Box Push 2/1 (Down and Back)

1 / 31 / 2020

10 Min clock
Rope Climb Work

For Time
Echo Cals 30/24
30 Pullups
3 Rope Climbs
Rest 3 Mins
Echo Cals 20/15
20 Pullups
2 Rope Climbs
Rest 2 Mins
Echo Cals 10/7
10 Pullups
1 Rope Climb

20 Min Cap

1 / 30 / 2020

E2MOM 10 min
Split Stance Deadlift x 8

5 Rounds
1 Barbell Complex 135/95
10 Bar Facing Burpees

Complex is executed unbroken
Movements are:
1 Deadlift
2 Hang Squat Clean
3 Power Cleans
4 STO

RX+ 155/105

18 Min Cap

1 / 29 / 2020

Weightvest Wednesday
EMOM 24 min

Min 1 – 20 Pushups
Min 2 – 25 Air Squats
Min 3 – 20m Bear Crawl
Min 4 – Rest

1 / 28 / 2020

E2MOM 10 min
Deficit Hip Thrust x 8

2 Person Team
AMRAP 20

Row 250M
30 Situps
20 Hang Power Snatch 75/55

1 / 27 / 2020

E2MOM 10 min
8 D Bell Chest Flys
3 Sec Negative

5 Rounds
1 Min Each Movement For Max Reps
T2B
K Bell Swings 1.5/1
HSPU
Box Jump Overs 24/20

1 / 25 / 2019

For Time
Row 1000/800m
60 Wall Balls 20/14
30 Burpee To Target
45 Wall Balls 20/14

15 Burpee To Target

1 / 24 / 2019

E2MOM 12 min
Barbell Complex – Ascending
Hang Power Snatch
Power Snatch
Full Snatch

EMOM 12 min
Min 1 – 15 Russian K Bell Swings 2/1.5
Min 2 – Box Push 2/1 (Down & Back)

1 / 23 / 2019

5 Rounds
10 Deadlifts 205/145
15 Pullups
20 Box Jumps Overs 24/20
25 Pushups
30 Double Unders

25 Min Cap

1 / 22 / 2019

Weightvest Wednesday
2 Person Team
10-9-8-7-6-5-4-3-2-1

D Bell Hang Squat Cleans 50/35’s
Burpees Over D Bells
Echo Cals x 3

25 Min Cap