Couplet

En Fuego

3 sets not for time: 15 shoulder taps ( nose to wall) 10 box jumps 25 double unders 3 rds for time: 10 power snatch (135/95) 10 burpee box jumps (24/20)

Rise and Grind

Every 2 minutes for 16 min: 1 Pause Back Squat (2-3 sec at bottom) + 2 Back Squats For Time: 30-20-10 DB alt arm power snatches (70/50) 80-60-40 Double unders 

Hulk Smash

5 rds for time 9 burpee box jumps 28 double unders Cash out not for time 5 rds 10 elevated ring rows or strict pull-ups 10 GHD sit ups

Blow Out

3 sets of: 6 TGU ( 3 each arm) Rest 30 sec 15 slam ball Rest 30 sec 8 KB snatch ( 4 each arm) Rest 30 sec 15 GHD sit ups For Time :  10-9-8-7-6-5-4-3-2-1 Wall ball (20/14) Burpees

Mega Mouth

Warm up Coaches choice 15-12-9-6-3 Clean and Jerk (95/65) After each round perform 30 double unders or heavy rope singles

Shenanigans

Every 2 minutes for 14 minutes: Front squat x 3 @ 80% For time 7 rounds 4 power snatch (155/110) 7 box jumps (30/24)

Jammin

4 sets of: Bench press x 5 Rest 30 sec Tall box jumps x 5 Rest 90 sec For time: 20-15-10 Deadlifts (275/185) 100-75-50 Double unders

The Reckoning

Every 2 minutes for 12 minutes: Back squat Set 1 – 5 reps Set 2 – 5 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 2 reps Set 6 – 1 rep Then 2 sets of 1 rep. Rest 3 min. *Goal today is finding that new 1RM. Approach […]

#TeamSnow

Every minute for 10 minutes Shoulder Press x 2 @ 80% 1RM For time 27-21-15-9 Calorie row Hang clean (135/95)