Saturday 2-1-20
MAMBA
AMRAP 18:
5 Ring Muscle-Ups
8 Power Cleans (135/95)
24 Box Jumps (30/24)
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
Please feel free to join us at 9am Saturdayđź’—
Friday, January 31, 2020
Thursday, January 30, 2020
Friday 1-31-20
Friday 1-31-20
Snatch Balance Complex (On the 0:00)
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)
Snatch Complex (On the 6:00...)
On the 1:30 x 6 Sets:
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Conditioning
"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (95/65)
Snatch Balance Complex (On the 0:00)
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)
Snatch Complex (On the 6:00...)
On the 1:30 x 6 Sets:
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Conditioning
"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (95/65)
Wednesday, January 29, 2020
Thursday 1-30-20
Thursday 1-30-20
Body Armor
3 Giant Sets:
12 Bulgarian Split Squats (6 each leg)
50' Single Arm Overhead Dumbbell Walking (Left)(50/35)
50' Single Arm Overhead Dumbbell Walk (Right) (50/35)
50' Broad Jumps
Rest 1:30 Between Sets.
Alternating Every 4 Minutes for 24 Minutes:
Rope Climbs
Handstand Walk
*Take time to practice technique and/or progressions of these skills.
Body Armor
3 Giant Sets:
12 Bulgarian Split Squats (6 each leg)
50' Single Arm Overhead Dumbbell Walking (Left)(50/35)
50' Single Arm Overhead Dumbbell Walk (Right) (50/35)
50' Broad Jumps
Rest 1:30 Between Sets.
Alternating Every 4 Minutes for 24 Minutes:
Rope Climbs
Handstand Walk
*Take time to practice technique and/or progressions of these skills.
Tuesday, January 28, 2020
Wednesday 1-29-20
Wednesday 1-29-20
Conditioning
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Double Dumbbell Hang Walking Lunge (50's/35's)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Conditioning
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Double Dumbbell Hang Walking Lunge (50's/35's)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Monday, January 27, 2020
Tuesday 1-28-20
Tuesday 1-28-20
Odd-Object Conditioning
On the 3:00 x 5 Rounds:
30 Double Unders
15 Wreck Bag Ground to Shoulder (75/50)
10 Alternating Pistols
Conditioning
"Speed Limit"
AMRAP 15:
Buy-In: 4/3.5k Bike Erg
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
Odd-Object Conditioning
On the 3:00 x 5 Rounds:
30 Double Unders
15 Wreck Bag Ground to Shoulder (75/50)
10 Alternating Pistols
Conditioning
"Speed Limit"
AMRAP 15:
Buy-In: 4/3.5k Bike Erg
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
Sunday, January 26, 2020
Monday 1-27-20
Monday 1-27-20
Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Conditioning
"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Conditioning
"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
Friday, January 24, 2020
Saturday 1-25-20
Saturday 1-25-20
AMRAP 24
2 Rope Climbs
4 Clean and Jerks (95/65)
6 DB Box Step Ups (50/35)
4 Rope Climbs
8 Clean and Jerks (95/65)
12 DB Box Step Ups (50/35)
6 Rope Climbs
16 Clean and Jerks (95/65)
24 DB Box Step Ups (50/35)
8 Rope Climbs
32 Clean and Jerks (95/65)
48 DB Box Step Ups (50/35)
10 Rope Climbs
64 Clean and Jerks (95/65)
96 DB Box Step Ups (50/35)
...and so on.
May run as an individual or partner WOD.
AMRAP 24
2 Rope Climbs
4 Clean and Jerks (95/65)
6 DB Box Step Ups (50/35)
4 Rope Climbs
8 Clean and Jerks (95/65)
12 DB Box Step Ups (50/35)
6 Rope Climbs
16 Clean and Jerks (95/65)
24 DB Box Step Ups (50/35)
8 Rope Climbs
32 Clean and Jerks (95/65)
48 DB Box Step Ups (50/35)
10 Rope Climbs
64 Clean and Jerks (95/65)
96 DB Box Step Ups (50/35)
...and so on.
May run as an individual or partner WOD.
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