May 31, 2018

A)

EMOM for 16:

1st - 15 Handstand push-ups

2nd - 3 Rope climbs 15’

3rd - 15 Thrusters 42.5/30

4th - Rest

@20:00

B)

For time:

30 Thrusters 42.5/30

50 Ab mat sit-ups

30 Handstand push-ups

[12:00 Cap]

May 30, 2018

A)

Pull-up + Pistol work and technique

B)

AMRAP in 5:

5 Pull-ups

2 Pistols

5 Pull-ups

4 Pistols

5 Pull-ups

6 Pistols

Etc…

May 29, 2018

“Big Fat Fortitude”

EMOM for 32:

1st - 15/10 cal Row

2nd - 15 Burpees

3rd - 150m Shuttle run

4th - Rest

5th - 15/10 cal Ski

6th - 15 Toes to bar

7th - 15m Handstand walk

8th - Rest

May 28, 2018

A)

Deadlift

3-3-3-3-3-3-3

*Climbing

[25:00 Cap]

B)

AMRAP in 7:

10 Bar facing burpees

50 Double unders

5 Hang power snatch 62.5/42.5

May 27, 2018

A)

Find a heavy single complex of:

Clean + 2 Jerk (Any)

[15:00 Cap]

B)

For time:

10 Shoulder press

15 Overhead squat

20 Push press

25 Front squat

30 Push jerk

35 Back squat

Men use 42.5kg, women use 30kg

[17:00 Cap]

May 25, 2018

Team of 3

AMRAP in 25:

5 Power snatch 62.5/42.5

15 Pull-ups

5 Power clean and jerk 62.5/42.5

50 Double unders

*Person 1 is performing AMRAP

*Person 2 is running a 400m

*Person 3 is resting

*Rotate every time the runner gets back

*Team Score for total rounds and reps performed

May 24, 2018

In teams of 3

45–36-27-18-9 reps

Bench press 85/55

Deadlift 125/85

15-12-9-6-3 reps 

Rope climb 15’

*Split reps as needed

[30 min cap]

May 23, 2018

A)

Handstand walk skill and tech

B)

EMOM for 8:

1st - 10 burpees

2nd - 20m Handstand walk

*Add 2 burpees every round

May 22, 2018

A)

Snatch Balance + 2 Overhead squat

5x3(1+2)

*Ascending weight

[20 min cap]

B)

For time:

9-7-5 reps

Power snatch

Overhead squat

*9 @ 42.5/30, 7 @52.5/35, 5 @ 62.5/42.5

*Must use fewest plates possible (RX = 10s, 15s, 20s for men, 5s, 10s, 10s for women)

[10 min cap]

May 21, 2018

E6MOM for 30:

21/16 cal Row

15 Deadlift 70/45

9 D-Ball over the bar 100/65#

*Score each round for time

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