2 / 18 / 2020

EMOM 6 min
Banded Bicep Curl x 8
3 Sec Negative

E2MOM 20 min
Alternate Rounds Between
The Following:

1 – Row Cals 35/25
Or Bike Cals 30/20 (RX+)
2 – AMRAP 90 Sec
5 Pullups
10 Pushups
15 Air Squats

2 / 17 / 2020

*** There will be no 4:15 class today.***

E2MOM 8 min
Ring Dip x 6
3 Sec Negative

8 Rounds
12 Deadlifts 135/95
Run 100M

18 Min Cap

2 / 15 / 2020

3 Person Team
AMRAP 30 min

Echo Bike 15/12
8 Hang Power Snatch 95/65
5 T2B

Once all 3 teammates complete a round perform:
15 Synchro Wall Balls 20/14

2 / 14 / 2020

15 min clock
Core Work

AMRAP 15 min
10 D Bell Goblet Cleans 50/35
20 Situps

2 / 13 / 2020

2 Person Team
E2MOM 32 min

Row Cals 20/15
15 Burpees

Alternate Rounds

2 / 12 / 2020

E2MOM 8 min
Split Stance Deadlift x 8

Weightvest Wednesday
5 Rounds

30 Air Squats
15 D Bell Snatch 50/35
2 Rope Climbs

20 Min Cap

2 / 11 / 2020

2 Person Team
For Time

100 Bench Press 155/95
150 Pullups

Every break perform
25 Double Unders simultaneously.

30 Min Cap

2 / 10 / 2020

E2MOM 10 min
1 Hang Power Clean
1 High Hang Power Clean
Ascending

15 Min Clock
2 Rounds

12 Power Cleans
12 Box Jump Overs 24/20
2 Rounds
10 Power Cleans
12 Box Jump Overs 24/20
2 Rounds
8 Power Cleans
10 Box Jump Overs 24/20
2 Rounds
6 Power Cleans
10 Box Jump Overs 24/20
Remaining Rounds
4 Power Cleans
8 Box Jump Overs 24/20

Rds 1 & 2 – 135/95
Rds 3 & 4 – 155/105
Rds 5 & 6 – 185/135
Rds 7 & 8 – 205/155
Rds 9 + – 225/165

2 / 08 / 2020

12 Rounds
:90 Row Cals
Rest 1 Min
:90 Bike Cals
Rest 1 Min

Score is Total Cals

2 / 07 / /2020

“Kandy”
3 Rounds

25 Power Snatch 75/55
50 Wall Balls 20/14

18 Min Cap