Saturday, April 29th Partner Day!

Saturday, April 29th

teams of 2 for time

2000m row buy in

60–KB Swings

60-Goblet squats

60-DB Snatch

40-KB Swings

40-Goblet squats

40-DB Snatch

20-KB Swings

20-Goblet squats

20-DB Snatch

post team time

Friday, April 28th “AGOQ 3″

Friday, Apil 28th

“AGOQ 3″

21-15-9 reps for time of:
Shoulder-to-overheads, 135/95 lb.
Chest-to-bar pull-ups

Post time to board and FitChalk

Extra credit

1. Snatch
60%/3
65%/3
70%/3
75%/3
80%/2
(85%/1)3

2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3

3. Front Squat
(80%/5)5

Wednesday, April 26th “Kristy T”

Wednesday, April 26th

Happy Birthday Kristy!

 

“Kristy T”

30 min EMOM

MIN 1- 15/12 cal row (Max :45)

MIN 2- 6-Deadlifts (225/155)

MIN 3- 12/10 cal bike (Max :45)

MIN 4- 15 burpees

MIN 5- rest

Performance and Fitness reduce weight and repetitions as necessary

post what was completed to board and FitChalk

 

Extra credit/ accessory

1. Power Clean + Front Squat
Work to a heavy single for the day

2. Clean Pull
(90%/5)3
(95%/5)2

3. Back Squat
(85%/3)5

Tuesday, April 25th “Allen Wrench”

Tuesday, April 25th

“Allen Wrench”

OPEN

4 min CLOCK

18-power snatch (95/65)

then AMRAP

18-sit ups

36-Double unders

rest 4 min

4 min CLOCK

15-power snatch (115/75)

then AMRAP

15-sit ups

30-Double unders

rest 4 min

4 min CLOCK

12-power snatch (135/85)

then AMRAP

12-sit ups

24-Double unders

 

Performance

4 min CLOCK

18-power snatch (75/55)

then AMRAP

18-sit ups

36-Double unders

rest 4 min

4 min CLOCK

15-power snatch (95/65)

then AMRAP

15-sit ups

30-Double unders

rest 4 min

4 min CLOCK

12-power snatch (115/75)

then AMRAP

12-sit ups

24-Double unders

 

Fitness

4 min CLOCK

18-KB Swings

then AMRAP

18-sit ups

50-Single jump rope

rest 4 min

4 min CLOCK

15-KB Swings

then AMRAP

15-sit ups

40-Single jump rope

rest 4 min

4 min CLOCK

12-KB Swings

then AMRAP

12-sit ups

30-Single jump rope

post score for each round to board and FitChalk

 

Extra Credit/ Accessory-

EMOMx20:
Odd: 15/12 Calorie Row or Bike
Even: 10 Kipping HSPU

Monday, April 24th “Training Day”

Monday, April 24th

“Training Day”

Open

800m Run

50-Pull ups

100-Push ups

150-air squats

800m run

*Must be done in order

 

Performance

800m run

10 rounds

5-pull ups

10-push ups

15-air squats

then 800m run

 

Fitness

600m run

10 rounds

5-Pull ups

10-Hand release push ups

15-air squats

then 600m run

 

Extra credit/ accessory

1. Power Snatch + OHS
Work to a heavy single for the day

2. Snatch Pull
(90%/5)3
(95%/5)2

3. Back Squat
(80%/5)5

 

Saturday, April 22nd “AGOQ Workout 1″

Saturday, April 22nd

20 min AMRAP

AGOQ Workout 1

For time:
100 dumbbell snatches
80-cal. row
60 DB facing Burpee DB hops
40 muscle-ups, 60 ring dips, or 80 box dips

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Performance

80-DB Snatch (35/20)

60-cal row

40-DB facing burpee DB hops

20-Muscle ups, 40-ring dips, or 60 box dips

Fitness

80-DB Snatch (choose weight with coach)

60-cal row

40-burpees

20-Muscle ups, 40-ring dips, or 60-box dips

post total reps to board

Friday, April 21st “Fantastic”

Friday, April 21st

“Fantastic”

4 rounds for time

200m run

20-wall balls (21/14)

15-Pull ups

post time to board

 

Extra Credit/ Accessory

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2
(80%/3)2

2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2

3. Front Squat
60%/5
65%/5
70%/5
(75%/5)3

Wednesday, April 19th “High and Heavy”

Wednesday, April 19th

“High and Heavy”

For time:
135/95-lb. thrusters, 15 reps
135/95-lb. sumo deadlift high pulls, 21 reps
135/95-lb. thrusters, 12 reps
135/95-lb. sumo deadlift high pulls, 15 reps
135/95-lb. thrusters, 9 reps
135/95-lb. sumo deadlift high pulls, 9 reps

post time to the Board and FitChalk

Performance-(115/75)

Fitness-(95/65)

Extra Credit/ Accessory

1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Clean Pull
85%/5; (90%/5)3

3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3