Teams of 3!
In 30:00
120/80 Calorie Row (FX: 90/60) (RX+: 150/100) (1 person working)
then…
AMRAP
60 Synchro Wallballs (2 people working) (20/14) (RX+: 11’/10′)
45 Synchro Sit-ups (2 people working) (RX+: Weighted 15/10)
30 Synchro Power Snatch (2 people working)(75/55)(FX: 55/35)(RX+: 95/65)
*Score is total rounds and reps for AMRAP
*Round calories for mix teams (2 girls, 1 guy = round down to girls, 2 guys, 1 girl = round up to guys)
Strength
Every 3:00, 4 Sets
8 Deadlifts (60-65%) + 10/10 Single Leg L-Sit Leg Lift
Conditioning
AMRAP 12
8 Box Jump Overs (24/20)
12 Goblet Reverse Lunge (24/16) (FX+: 16/12) (RX+: Alternating Pistols)
8 Box Jump Overs (24/20)
12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
Strength
Every 2:00, 6 Sets
1 Split Jerk w/ 5s Pause in Split + 2 Split Jerk (↑, CAP at 75%)
Conditioning
5 Rounds for Time
30 Double Unders (FX: 20) (RX+: 40)
3 Power Cleans (165/115) (FX: 135/95) (RX+: 185/125)
6 Handstand Push-Ups (FX: 4) (RX+: 8)
*12:00 Cap
Strength
Every 3:00, 4 Sets
8 Back Squats (60-65%) + 10 Prone PVC Press
Conditioning
EMOM 15
1) 15/10 Cal Row (FX: 12/8) (RX+: 18/13)
2) 12 Burpees (FX: 10) (RX+: 15)
3) 15/10 Cal Bike (FX: 12/8) (RX+: 18/13)
4) AMRAP Devil’s Press (35/20) (FX: 25/15) (RX+: 50/35)
5) Rest
Hips feeling tight? Join Coach Scinju for our Mobility Class tonight at 5:45 PM!
Strength
Every 2:00, 4 Rounds (8 Intervals)
1) 3 33X-Tempo Bench Press + 3 Bench Press (↑) (start at around 55-60%)
2) 6/6 X33-Tempo Single Dumbbell Row (lean over box for support)
Conditioning
3 Rounds: 4:00on/2:00 off
200m Run
24 Situps (RX+: 30)
2 Rope Climbs (FX: 1) (RX+: 3)
AMRAP Toes to Bar (FX: Hanging Knee Raises)
| Weekly Overview | Events/Classes | |
| Monday | Girls Night Out | |
| Tuesday | Bench Press | Hip Mobility Class at 5:45 PM |
| Wednesday | Back Squat | Ab Attack at 5:45 PM |
| Thursday | Jerk | |
| Friday | Deadlift | |
| Saturday | Squad WOD | |
| Sunday | Functional Bodybuilding – Lower Body |
Girls Night Out
w/ Partner, Split Reps any way
For Time:
“Isabel”
30 Snatches (135/95) (FX: 115/80) (RX+: 155/105)
into…
“Karen”
150 Wallballs (20/14) (FX: 120)
into…
“Grace”
30 Clean and Jerks (135/95) (FX: 115/80) (RX+: 155/105)
*14:00 Cap
Post-WOD Strength/Skill
EMOM 12
1) :20-:30 Box Support Hold (FX: Long-Lever Push-Up Plank) (RX+: Ring Support Hold)
2) :20-:30 Ring Row Hold (RX+: Feet Elevated)
3) 8 Cossack Squats (RX+: Weighted)
Strength
Every 2:00, 3 Rounds (6 Intervals)
1) 15 Dumbbell Bench Press
2) 10 Banded Strict Pull-Ups
(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken))
Conditioning
3 Rounds: 4:00on/2:00 off
300m Run (RX+: 400m)
20 Jump Switch Lunges (FX: Bodyweight Lunges)
AMRAP Burpee Box Jumps Overs in Remaining Time (24/20)
For Time With Partner:
800m Run (Split w/partner) (FX: 600m) (RX+:1000)
8 Rounds (alternate rounds w/partner)
2 Deadlifts
2 Power Cleans
2 Shoulder-to-Overhead
1000/800m Ski (Split w/partner) (FX: 800/600) (Rx+:1200/1000)
8 Rounds (alternate rounds)
2 Deadlifts
2 Power Cleans
2 Shoulder-to-Overhead
1000/800m Row (Split w/partner) (FX: 800/600) (Rx+:1200/1000)
8 Rounds (alternate rounds)
2 Deadlifts
2 Power Cleans
2 Shoulder-to-Overhead
Barbell Weights: (135/95) (FX: 115/80) (RX+: 155/105)
Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Snatch+1 Hang Power Snatch+1 Overhead Squat (↑)
5-8) 1 High Hang Squat Snatch+1 Hang Squat Snatch (↑)
Conditioning
For Time:
400m Run (RX+: 500m)
5 Power Snatch (155/105) (FX: 135/95) (RX+: 175/115)
200m Run (RX+: 300m)
10 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)
*7:00 Cap