Wednesday, July 31, 2019

Uncategorized

Teams of 2 For Total Reps

31 minute cap

Divide work evenly with one athlete working at a time.

(Comp/Fitness)

AMRAP 7 Mins

Double Unders

Prior to a set of Double Unders – Partner B Must perform 10 Hang Power Snatch and then Hold Bar Overhead while Partner A Accumulates Reps

~1 Min Rest

AMRAP 7 Mins

Strict Press (55/75)

Prior to a set of Strict Press – Partner B must perform 5 Strict Pull Ups then hang from Bar while partner A Accumulates Reps

~1 Min Rest

AMRAP 7 Mins

Thrusters (65/95)

Prior to a set of Thrusters – Partner B must perform 5 Jumping Squats and hold Wall Sit while Partner B Accumulates Thruster Reps

~1 Min Rest

AMRAP 7 Mins

Front Squat (80/115)

Prior to a set of Front Squats – Partner B must perform 5 Handstand Push Ups and then hold Handstand while Partner B Accumulates Front Squat Reps

(Bootcamp)

Scale Appropriately with loading and progressions (Banded Pull Up – Plank for Handstand etc)

Monday, July 29, 2019

Uncategorized

For Time

17 minute cap

2/3/4/5 Intervals (1 min rest between)

(Comp)

15 Burpees Over DB (35/50)

Then For Completion

55 DB Hang Power Snatch (Switch any time)

55 WallBalls (14/20)

55 Box Jumps (20/24″)

55 Air Squats

(Fitness)

10 Burpees Over DB (20/35)

Then For Completion

40 DB Hang Power Snatch (Switch any time)

40 WallBalls (14/20)

40 Box Jumps (20/24)

40 Air Squats

(Bootcamp)

8 Burpees

Then For Completion

30 DB Hang Power Snatch

30 WallBalls (managable weight)

30 Box Step Ups

30 Squats

Every interval has a 1 min rest at the end of each round

Every interval starts with Burpees specified before continuing to complete what is remaining

Intervals: 2 min work/1 min rest, 3 min Work/1 min rest, 4 min work/1 min rest, 5 min work/1 min rest

Saturday, July 27, 2019

Uncategorized

Teams of 3 For Time

35 min cap

Divide work evenly with only one athlete working at a time.

Start with a 300m row then row 300m again every 5 minutes.

Go in order. Complete one exercise before moving on to the next.

99 Box Jumps 20″/24″

99 Power Snatches 65/95

99 Strict Press

99 Burpees

99 Situps

99 Overhead Squats