"trick"

10-9-8-7-6-5-4-3-2-1 of 95# hang snatch

1-2-3-4-5-6-7-8-9-10 of ring dips

(10 snatches/1 dip, 9 snatches/2 dips, etc)

post time for score.

OR

"treat"

400m run

135# back squat, 21 reps

500m row

135# squat cleans, 15 reps

800m run

135# thrusters, 9 reps

1000m row

post time for score.

ROCKET SCIENCE

With a continuous running clock, on the 1st minute perform 1 rep, 2nd minute 2 reps and so on until your workload consumes that entire minute leaving you with no rest, then start over at 1 rep repeating this cycle for 30 minutes:

-24kg kbs
-burpees
-pullups

deadlift 3-3-3-3

shoulder press 5-5-5-5

max reps of double unders for 5 minutes

post heaviest load and double under reps for score.

10 rounds for time:

135# power cleans, 10 reps

30" box jumps, 10 reps

post mod/times for score.

apply breathing ladder of 1-10-1 for the following:

- pull ups

- 95# push press

- 20# wall ball shots

complete entire ladder for each movement before moving to next movement i.e. 1 pull up 1 resting breath, 2 pull ups 2 resting breaths to 10 reps 10 resting breaths and back down the 'ladder' to 1 rep 1 resting breath.

tabata the following:

- pull ups

- push ups

- sit ups

- squats

- box jumps

post lowest rep from each movement for score.

choose one of the workouts below and post results for score:

"who"
amrap 20 mins of:
225# deadlift, 3 reps
hspu, 5 reps
28" box jumps, 7 reps

"what"
5 rounds w/ 1min rest btwn; post fastest & slowest rounds for score:
95# hang power cleans, 5 reps
95# front squats, 10 reps
95# jerks, 15 reps

"why"
95# thrusters, 21 reps
pull ups, 9 reps
95# thrusters, 15 reps
pull ups, 15 reps
95# thrusters, 9 reps
pull ups, 21 reps

back squat
1-1-1
press
1-1-1
deadlift
1-1-1

rest as much as needed btwn reps and movements. add heaviest loads from all 3 movements for your total score.

7 rounds for time:

10 push press @ 95#

5 muscle ups (7 jumping bar muscle ups for sub/mod)

post mod/times for score.

100 air squats
400m run
75 air squats
500m row
50 air squats
400m run
25 air squats
500m row

post time for score.

JUST ANOTHER MANIC MONDAY

1 TO 21 OF THE FOLLOWING FOR TIME:
-pull ups
-push ups
-sit ups
Looks like 1 pull, 1 push, 1 sit, 2 pull, 2 push, 2 sit...

Post time for score.

No Way It's An 8k

Run 8k.

Post Time For Score.

4k Course Is Now Under Further Review.

TABATA FIGHT GONE BAD

8 intervals of each exercise below (20 seconds of work followed by 10 seconds of rest equates to 1 interval). After 8 intervals of each exercise, rotate to the next station. No rest between stations. Lowest rep count from intervals is score.

-wall ball shots

-sumo deadlift high pulls 75#

-box jumps

-push press 75#

-concept2 rower (row for calories)

choose any combination of the following:

I. deadlift
5-5-5-5

II. clean & jerk
3-3-3-3

III. overhead squat 1RM

post heaviest loads for score.

the price you pay to play...thanks for coming in heatherly

A) 2000m row for time
rest 5 minutes then,
B) using 2000m row time, max reps of double unders
rest 5 minutes then,
C) using 2000m row time, max reps of 75# push press

scale as needed. post row time & reps for score.

24kg kettlebell swings, 50 reps
abmat sit-ups, 5 reps

swings decrease by 5 reps and sit-ups increase by 5 reps.
(looks like 50/5, 45/10, 40/15 etc until its 5 swings and 50 sit-ups)

post mod and total time for score.

FRANIBETH/ELIZAFRAN

3 rounds for time:
15 95# thrusters
15 pull ups
15 135# squat cleans
15 ring dips

scale as needed. post time for score.

fletcher lacrosse learns the press progression