February 2nd, 2024
Clean
On the 3:00 x 3 Sets: 3 Cleans
Start First Working Set at 80% & Build
“Barehanded Lite”
For Time:
30 Power Cleans
600 Meter Run
30 Push Jerks
Time Cap: 10 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
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February 1st, 2024
“Bear with me”
5 Rounds For Time:
30/24 Calorie Row
30 Wallballs
150ft Dball Bear-hug Carry
Time Cap: 30 Minutes
FX: 14/10; 50/30
RX: 20/14; 70/50
RX+: 20/14; 100/70
January 31st, 2024
Bench Press
On the 3:00 x 3 Sets: 3 Bench Press
Start First Working Set at 80% & Build
“Sham” [HERO]
7 Rounds For Time:
11 Deadlifts
100 Meter Sprint * 7 Shuttle Runs (25×2)
Time Cap: 12 Minutes
FX: 135/95
RX: 185/125
RX+: 225/155
January 30th, 2024
“Tire Swing”
4 Rounds x AMRAP 5:
30 Kettlebell Swings
30 Box Jump Overs
Max Calorie Bike
Rest 3 Minutes Between Rounds
Score: Lowest Round of Calories
FX: 35/26; 20/18
RX: 53/35; 24/20
RX+: 53/35; 24/20; ECHO
January 27th, 2024
Power Clean
On the 3:00 x 3 Sets: 5 Cleans
Start First Working Set at 78% & Build
“Hardwired”
[0:00-4:00]
15 Power Cleans (W1)
Max Calorie Row
[4:00-7:00]:
12 Power Cleans (W2)
Max Calorie Row
[7:00-9:00]
9 Power Cleans (W3)
Max Calorie Row
FX: 95/65; 115/85; 135/95
RX: 115/85; 135/95; 155/105
RX+: 135/95; 155/105; 185/135
January 26th, 2024
“Daniel”
[HERO]
For Time:
50 Pull-ups
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull-ups
Time Cap: 25 Minutes
FX: 75/55
RX: 95/65
RX+: C2B; 95/65
January 25th, 2024
Strength
Bench Press
On the 3:00 x 3 Sets: 5 Bench Press
-Start First Working Set at 78% & Build
Metcon
“The Floor Is Yours”
AMRAP 10:
21 Push-ups
15 Kettlebell Swings
9 Deadlifts
FX: 35/26; 155/105
RX: 35/26; 185/125
RX+: 53/35; 225/155
January 24th, 2024
| 01.0101.0801.151.22 |
“Hanginaround”
10 Rounds For Time:
3 Bar Muscle-ups
10 GHD Sit-ups
20 DUs (30 SUs)
Time Cap: 30 Minutes
FX: 15 Situps; 30 SUs
RX: As Written
RX+: Crossover Single-unders
January 22nd, 2024
“The Good Life”
[BENCHMARK]
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps
Time Cap: 16 Minutes
FX: 20/18
RX: 24/20
RX+: 4 WallWalks; 20 Pistols (10 one leg before alt))
January 20th, 2024
“Public Property”
5 Rounds For Time:
25/20 Calorie Bike
10 Squat Cleans
Time Cap: 25 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105; ECHO