Front Squat 5-7 Sets [Climbing]: 3 Front Squats * 3 Second Pause * Aim to Increase Weight From 8/23/24 “Wasting Away” For Time: 10-8-6-4-2 Power Cleans Double Unders 100-80-60-40-20 Time Cap: 10 Minutes FX: 95/65 RX: 155/105 RX+: 185/125 |
“The Griddy” For Time: 90 Weighted Box Step-ups (20″) 45 Push Jerks 10 Rope Climbs (15′) * Partition However You’d Like Time Cap: 22 Minutes |
Power Snatch Working sets 2 x 3 @ 70% 2 x 3 @ 75% “Daddy Goes Surfing” 21-15-9: Deadlifts (225/155) 400 Meter Run Directly Into… 3 Rounds: 12 Burpees 400m Run Time Cap: 18 Minutes FX: 155/105 RX: 185/125 RX+: 225/155 |
“Bonus Round”
For Time:
21-15-12-9 Pull-ups
15/12 Cal Bike
9-12-15-21 T2B
15/12 Cal Bike
Time Cap: 25 Minutes
FX: Jhook Row; Leg Raises
RX: As Written
RX+: C2B; ECHO
Bench Press 7 Sets [Climbing]: 3 Bench Press * 3 Second Pause * Aim to Increase Weight From 8/19/24 “Chipper Gone Bad!” 100 Wallballs 80 Dumbbell Snatches 60 Box Jumps 40 Double Dumbbell Push Press Max Cal Row FX: 14/10; 35s/25s; 20″/18″ RX: 20/14; 50s/35s; 24″/20″ |
“TEAM ABBATTE” [TEAMS OF 2] For Time: 1 Mile Team Run 21 Clean & Jerks (Each) 800 Meter Team Run 21 Clean & Jerks (Each) 1 Mile Team Run Time Cap: 40 Minutes * Run together * Can’t start clean & jerks until both partners at barbell FX: 115/85 RX: 155/105 INDIVIDUAL VERSION AVAILABLE AS WELL |
Front Squat Every 1:30 for 7 Sets 3 Front Squats * 5 Second Negative * Aim to Increase Weight From 8/16/24 “Toasted Buns” 5 Rounds: 10 Dumbbells Front Squats 15 Burpees Box Jump Directly Into…. 150′ DBS Walking Lunge Time Cap: 18 Minutes AGE GROUP FX: 35s/20s RX: 50s/35s; 24″/20″ RX+: 50s/35s; 24″/20″ 50′ Suitcase, 50′ Front Rack, 50′ OVH |
“Birds Of A Feather” On the 1:30 x 6 Rounds: 5 Pull-ups* Max Shuttle Runs Rest 3 Minutes On the 1:30 x 6 Rounds: 7 C2B Pull-ups Max Shuttle Runs Rest 3 Minutes On the 1:30 x 6 Rounds: 9 Toes to Bar Max Shuttle Runs FX: Jhook Row RX: As Written RX+: Strict*; |
Snatch Working sets- 3 x 4 @ 60% 2 x 4 @ 65% “Jumping Isabel” Every Minute for 10 Minutes 3 Power Snatches Max Box Jumps Time Cap: 10 Minutes FX: 95/65; 20/18 RX: 115/75; 24/20 RX+: 135/95; 24/20 |
“One On One Time” For Total Time: 12/10 Cal Bike 200 Meter Run 250/225 Meter Row Rest 3:00 25/20 Cal Bike 400 Meter Run 500/450 Meter Row Rest 6:00 50/40 Cal Bike 800 Meter Run 1,000/900 Meter Row * Stagger 3 min if necessary Time Cap: 40 Minutes RX: As Written RX+: ECHO |