Monday 8-1-22
Strict Pull-Up Pre-Test
40/30 Strict Pull-ups for time.
Cap 3:00
On the 2:00 x 8
Sets 1-2: 3 Snatch Balance
Sets 3-4: 3 Position 1 Snatches
Sets 5-6: 3 Position 2 Snatches
Sets 7-8: 3 Snatches
Conditioning:
AMRAP 4
30 Double Unders
5 Thrusters (135/95)
Rest 2:00
AMRAP 4
30 Double Unders
10 Thrusters (95/65)
Saturday 7-30-22
Teams of 2
10 Rope Climbs (share reps)
25 KB Goblet Squats/Handstand Hold
50 Double Unders/Wall Sit
6 Rope Climbs (share reps)
25 KB Goblet Squats/Handstand Hold
50 Double Unders/Wall Sit
2 Rope Climbs (share reps)
25 KB Goblet Squats/Handstand Hold
50 Double Unders/Wall Sit
Kettlebell(53/35)
*As always, scaling options available.
Friday 7-29-22
Benchmark “Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Core Blast
3 Sets
20 Weighted March
10-15 Waiter’s Rotations (each direction)
Wednesday 7-27-22
On the 2:00 x 5
5 Push Jerks
Conditioning:
AMRAP 4
9 Hang Clean and Jerks (95/65)
9 Bar Facing Burpees
Rest 2:00
AMRAP 4
7 Hang Clean and Jerks (115/85)
7 Bar Facing Burpees
Rest 2:00
AMRAP 4
5 Hang Clean and Jerks (135/95)
5 Bar Facing Burpees
Tuesday 7-26-22
On the 2:00 x 6
4 Front Squats + 2 Back Squats
Conditioning:
2 Rounds
50 Double Unders
40 Alternating Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
20 Single Arm Devils Press (50/35)
Monday 7-25-22
On the 2:00 x 5
5 Bench Press
Conditioning:
For Time
5-4-3-2-1
Wall Walks
20-18-16-14-12
Alternating Pistols
Time Cap 15:00
Friday 7-22-22
On the 3:00 x 6
Row 12/10 Calories
12 Kettlebell Swings (53/35)
12 Push-ups
*Slowest round is score.
Accessory Work:
3 Sets
10 Seated Banded Chest to Bar
10 Seated Banded Toes to Bar
10 Squat Press Outs (25/15)
