Teamwork Tuesday 1. “Team DT” Teams of two. One athlete complete a full round before switching. AMRAP 12 of: 12 Deads, 155/105 9 HPC, 155/105 6 Jerks, 155/105 2. Skills ARMAP 5: 50 unbroken Double unders 3. Midline 3 Rds NOT FOR TIME: 1 min Plank Hold 50 Supermans 1 min Boat Hold Gym Notes: […]

1. AMRAP 10: 3.6.9.12…of: Thruster, 95/65 C2B Pull ups 2. Snatch A. Power Snatch + Snatch Balance at 50%, 55%, 65%, 70% B. Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70% 3. Midline – 3rds NOT FOR TIME 15 Strict T2B 10 ring push ups 5 turkish get ups 4. Squats […]

For Time, by yourself or double the reps if you have a partner: 50 jumping pullups 40 kb goblet hold lunge steps 35/55 30 Power cleans 85/115 20 Calorie row 10 Turkish get ups 35/55 20 Shoulder to overhead 85/115 30 V ups 40 Push ups 50 Double Unders  

Choose a station you’d like to start at, or needs the most work. 1. Conditioning AMRAP 14: 20 Calorie Row 20 1-arm DB Snatches, 55/35 (alternating, 10/side) 2. Skills C2B Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as […]

1. Snatch Complex Power Snatch + Squat Snatch – work up to a heavy set 2. For Time: 30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups or 4 pull-ups & 4 ring dips Christmas party details:  When: Saturday December 20 Time: 6:30 pm Where: Cody […]