101623-102023Monday Hang Power Clean + Front Squat Complex (Weight) (In 12 minutes) Build to a tough complex of: 2 Hang Power Clean 3 Front Squat Fitness: EMOM 12 3 DB (2) Hang Power Clean 4 DB (2) Front SquatUntamed (Time) For Time: 150 Double Under 10 Thruster 75/55 100 Double Under 20 Thruster 50 Double Under 30 Thruster Fitness: DB Thruster (your choice) Rx+: 95/65 Cap = 11 Minutes Tuesday Back Roads Every 5 Minutes x 6 sets 20/16 Calorie Row/Ski (Alt.) Run 400mSteel Fortress (Checkmark) EMOM 12 1: L-Sit x :30 2: KB Lunge x 5/side 3: Single Arm KB Static Farmer Hold x :30/side 4: Plank Pull Throughs x :40 Wednesday Rom Com (Checkmark) Superset - x 4 Rounds: 10 DB (1) Bent Over Row/side 15-25 Push Up *rest :60-:90 between sets Rx+: Strict HSPUNew Beginnings (Time) 4 Rounds For Time: 2 Rope Climb 15 Toe to Bar Run 200m Fitness: 4 Rope Pulls Rx+: 3 Rope Climb + 20 Toe to Bar Cap = 12 Minutes Thursday Climbing Up (AMRAP - Rounds and Reps)AMRAP 20 15/12 Calorie Echo Bike 30 Box Step Up 15/12 Calorie C2 Bike 10 Burpee Over Line (facing) Friday Strict Press 6x3 Increasing Weight Taco Bell (Time) For Time: 15-12-9-6-3 Power Snatch 95/65 30-24-18-12-6 Air Squat Fitness: 18-15-12-9-6 DB (1) Snatch (alt.) 30-24-18-12-6 Air Squat Rx+: 15-12-9-6-3 Power Snatch 115/80 15-12-9-6-3 Pistol (alt.) Cap = 10 Minutes
Monday Hang Power Clean + Front Squat Complex (Weight) (In 12 minutes) Build to a tough complex of: 2 Hang Power Clean 3 Front Squat Fitness: EMOM 12 3 DB (2) Hang Power Clean 4 DB (2) Front SquatUntamed (Time) For Time: 150 Double Under 10 Thruster 75/55 100 Double Under 20 Thruster 50 Double Under 30 Thruster Fitness: DB Thruster (your choice) Rx+: 95/65 Cap = 11 Minutes Tuesday Back Roads Every 5 Minutes x 6 sets 20/16 Calorie Row/Ski (Alt.) Run 400mSteel Fortress (Checkmark) EMOM 12 1: L-Sit x :30 2: KB Lunge x 5/side 3: Single Arm KB Static Farmer Hold x :30/side 4: Plank Pull Throughs x :40 Wednesday Rom Com (Checkmark) Superset - x 4 Rounds: 10 DB (1) Bent Over Row/side 15-25 Push Up *rest :60-:90 between sets Rx+: Strict HSPUNew Beginnings (Time) 4 Rounds For Time: 2 Rope Climb 15 Toe to Bar Run 200m Fitness: 4 Rope Pulls Rx+: 3 Rope Climb + 20 Toe to Bar Cap = 12 Minutes Thursday Climbing Up (AMRAP - Rounds and Reps)AMRAP 20 15/12 Calorie Echo Bike 30 Box Step Up 15/12 Calorie C2 Bike 10 Burpee Over Line (facing) Friday Strict Press 6x3 Increasing Weight Taco Bell (Time) For Time: 15-12-9-6-3 Power Snatch 95/65 30-24-18-12-6 Air Squat Fitness: 18-15-12-9-6 DB (1) Snatch (alt.) 30-24-18-12-6 Air Squat Rx+: 15-12-9-6-3 Power Snatch 115/80 15-12-9-6-3 Pistol (alt.) Cap = 10 Minutes
