Lift Form Review/Mobility
Max Front Squat, Back Squat - Suggested Reps, 5@50% 3@65%, 2@75%, 1@85%, 1@95%, 1@102%, 1@105%
For Time: Ski 14/10 Cal, Row 14/10 Cal, 1 Rope Climb, Ski 28/20 Cal, Row 28/20 Cal, 2 Rope Climbs, Ski 42/30 Cal, Row 42/30 Cal, 3 Rope Climbs
Lift Form Review/Mobility
Max Strict Press, Push Press - Suggested Reps, 5@50% 3@65%, 2@75%, 1@85%, 1@95%, 1@102%, 1@105%
For Time: 5 Rounds,100m Sandbag Front Rack Run (45/25), 100m Sandbag On Back Run, 10 Sandbag Sprawls, 20 Plank K2E (ec)
Lift Form Review/Mobility
Max Deadlift - Suggested Reps, 5@50% 3@65%, 2@75%, 1@85%, 1@95%, 1@102%, 1@105%
AMRAP 10: 5 Manmakers (50/35), 40 DUs
"Anna" In Partners For Time: Row 2000m, 90 Box Jump Overs (24/20), 80 KB Swings (53/35), 70 Burpees, 60 Thrusters (95/65), 50 Plate OH Lunges (45/25), 40 T2B, 30 KB Snatches, 20 Strict Pull Ups, Row 2000m, repeat back up the ladder to the top (split all reps and meters - you go, I go)
Stretch w/Remaining Time
E2MOMx8: 2 Hang Power Clean + 2 Front Squats + 2 Squat Cleans (4 @ 75%, 4 @ 80%) of HPC
For Time: 30 Wall Balls (20/14), 10 Clean & Jerks (155/105), 150 DU, 10 Clean & Jerks, 30 Wall Balls
Stretch w/Remaining Time
EMOM 18: 1. 3 Rope Climbs (legless), 2. 10 Heavy Russian KB Swings, 3. 5 Airborne Lunges (each leg)
AMRAP 3: Ski 250/200m, 10 Burpees, Box Jumps (24/20) For Reps, 1 Minute Rest x 4
Stretch w/Remaining Time
5 Rounds: 10 Double DB Box Step Ups (ec), 10 T2B, Pole 2 Pole and Back Handstand Walk or 3 Wall Walks w/6 Shoulder/Hand Taps
Alt. EMOM 12: 1. 10 Double DB Push Press (50/35), 2. Row for Cal
Stretch w/Remaining Time
E2MOMx8: 2 Hang Power Snatch + 2 OHS + 2 Squat Snatch (4 @ 75%, 4 @ 80%) of HPS
AMRAP 8: 8 Deadlifts, 6 Power Snatches, 4 OH Lunges (ec) (125/85)
"MURPH" For Time: 1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Squats, 1 Mile Run (Vest 20/14)
***Class Times: 6am, 7:30am, 9am, 5:30pm***
Individuals or In Partners For Time: "The Hull Fifty" 50 Power Cleans (115/75), 50 Box Step Overs (50/35 on 24/20), 50 Thrusters, 50 Box Step Overs, 50 Squat Cleans