0:00 to 10:00
Build to a 3RM Power Snatch
10:00 - 20:00
Build to a 2RM Hang Squat Snatch
20:00 - 30:00
AMRAP of:
10 Power Snatch, 95/65-lbs.
40 Double-unders
10 Minute AMRAP of:
10 Object Snatches
40 Double-taps
Rest 5 Minutes
10 Minute AMRAP of:
20 Walking Lunges
30 Sit-ups
*Class sign up is required.
Every 8:00 for 5 sets:
Run 1000m
Every 8:00 for 5 sets:
Run 1000m
*Class sign up is required.
0:00 to 10:00
Build to a 3RM Power Clean
10:00 - 20:00
Build to a 2RM Hang Squat Clean
20:00 - 30:00
AMRAP of:
10 Power Cleans, 135/95-lbs.
10 Bar Facing Burpees
20 Minute AMRAP of:
2 Object Cleans
2 Burpees Over Object
4 Object Cleans
4 Burpees Over Object
6 Object Cleans
6 Burpees Over Object…
*Class sign up is required.
Every 6:00 for 5 sets:
300m Row
20 Box Jump Overs, 24”/20”
10 Pull-ups
(Rx+ 5 Bar Muscle-ups)
Every 6:00 for 5 sets:
300m Run
20 Box Jumps or Broad Jumps
10 Push-ups
*Class sign up is required.
Rest Day
4 sets, resting 1:1 between:
3 rounds of:
9 Hang Power Snatches
7 Bar Facing Burpees
5 Overhead Squats
4 sets, resting 1:1 between:
3 rounds of:
10 Object Snatches
8 Burpees Over Object
6 Overhead Squats with Object
*Class sign up is required.
EMOTM for 10 minutes:
Sumo Deadlift, 3 reps
3 rounds for time of:
Run 400m
21 Kettlebell Swings, 53/35-lbs.
12 Push-ups
5 rounds for time of:
Run 400m
21 Object Swings
12 Push-ups
*Class sign up is required.
20 minute AMRAP of:
Row 500m
30 Wall-balls, 20/14-lbs.
Row 500m
30 Med-ball Cleans, 20/14-lbs.
20 minute AMRAP of:
Run 500m
30 Object Thrusters
Run 500m
30 Object Cleans
*Class sign up is required.
Every 2:00 for 7 sets:
Push Press, 5 reps
10-8-6-4-2 reps for time of:
Push Press, 115/75-lbs.
Chest to Bar Pull-ups
20-16-12-8-4 reps for time of:
Object Push Press
Object Bent Over Row
*After Each Set 5 Burpees
*Class sign up is required.
Every 4:00 for 6 sets
Run 300m
9 Handstand Push-ups
6 Dumbbell Snatch, Heavy
Every 4:00 for 6 sets
Run 300m
9 Pike Handstand Push-ups
6 Object Snatch
*Class sign up is required.
