5 Rounds for Time
50 Calorie Row
5 Clean and Jerks*
40 Calorie Row
4 Clean and Jerks
30 Calorie Row
3 Clean and Jerks
20 Calorie Row
2 Clean and Jerks
10 Calorie Row
1 Clean and Jerk
February 8, 2023
February 7, 2023
30 Single Under Crossovers
30 Wall Balls
100 Double Unders
40 Wall Balls
200 Single Unders
50 Wall Balls
February 6, 2023
16 Minute AMRAP
6/4 BMU
12 Cal Bike
18 Wall Balls
Can Sub 2x C2B
February 3, 2023
40 minute EMOM
Min 1: 12-15 Calorie Row
Min 2: 3 Squat Cleans @75%
Min 3: 10-12 Calorie Air Bike
Min 4: 5 Sandbag Cleans @150-100
January 31, 2023
4 Minute Window
500m Run
Max STO
@75% of your 1RM Jerk
rest 2:00
x5 sets
January 30, 2023
50 WB (10ft everyone, 20lbs/14lbs)
150 Double Unders
50 Toes to Rings
150 Double Unders
50 Hang KB Snatch
(alternate as needed) @53lbs/35lbs
January 30, 2023
Time Cap: 16 minutes
20 TTB
15 Box Jump
10 Squat Snatches @** weight
Building weight each set:
set 1: 65% of 1RM
Set 2: 75%
Set 3: 85%
Set 4: 90%
January 28, 2023
28 Minute EMOM
Min 1: 10-15 C2B
Min 2: 2 Power Clean and Jerks
(building Each set form 60%)
Min 3: 75 Single Unders
Min 4: Rest
January 27, 2023
30 Minute @80% effort
25 Wall Balls
15 Shuttle Runs
5 Rope Climbs
January 25, 2023
For Time
24-21-18-15-12-9-6-3
Toes to Bar
Row for Calories
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