35 Minute AMRAP
100 Double Unders
80 KB Swings
60 Pull Ups
40 Thrusters
20 Toes to Bar
CFR Square
Mild (35)(75-/55-)
Spicy (53/35)(95/65)
Strength EMOM:
12 Minutes (Goal is to maintain rest between 20-30 seconds)
Power Clean + Hang Power + 2 Shoulder to Overhead
Mild (95-/65-)
Spicy (135/95)
Habanero ++++
MetCon:
15 Minute AMRAP
Fillmore and Back w/ WB
12 Single Arm Alt KB Power Cleans (alt every 3)
10 Air squats
8 Push Ups
Mild (35-)(14)
Spicy (53/35) (20/14)
Strength:
Frontsquat
1RM
MetCon:
4 Rounds
14 Overhead Front stepping Lunges
14 Burpees Over the Bar
14 Handstand Push Ups
Mild (75-/55-)(Scaled HSPU)
Spicy (95/65)
Strength:
Pause BK Snatch
12 Minutes
Find 1RM
dropset
3×3 @ 85% of 1RM
MetCon:
3 Rounds
CFR BLOCK
20 Wallballs
15 Power Cleans
10 Strict or AS STRICT AS POSSIBLE, Pull Ups
Mild (95-/65-)(14)
Spicy (135/95)(20/14)
Strength:
Backsquat
5RM
MetCon:
13.2 (extended)
Complete as many rounds and reps as possible in 13 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″ box
30 Minute AMRAP (Clean and Jerk and Squat Snatch increase by 1 rep every round)
Pico and Back
1 Clean and Jerk
10 Burpees over the Bar
10 Toes to Bar
1 Squat Snatch
Pico and Back
2 Clean and Jerk
10 Burpees over the Bar
10 Toes to Bar
2 Squat Snatch
Pico and Back
3 Clean and Jerk
10 Burpees over the Bar
10 Toes to Bar
3 Squat Snatch
Pico and Back
3 Clean and Jerk
10 Burpees over the Bar
10 Toes to Bar
3 Squat Snatch …….
Mild (135-/95-)(Scaled high Knees)
Spicy (185+/115+)
Strength EMOM:
10 Minute
(from floor)
6-10 Frontrack Alt Lunges
Mild (95-/65-)
Spicy (135/95)
Strength:
Hang Squat Clean
2-2-2-2-2-2-2
MetCon:
7 Minte AMRAP
10 Alt Pistols
8 KB Swings
6 Hand Release Push Ups
Mild (35)(15 Air squats)
Spicy (53/35)
Strength:
Backsquat
3×1 @ 90% (If you’re feeling good, 93% no more than that)
MetCon:
5 Rounds
1 Minute Per Station
Row
Wall Balls
Should to Overhead
Power Clean
Box Jumps
1 Minute Rest in between
Mild (75-/55-)(14)(20)
Spicy (95/65)(20/14)(24/20)
Strength PT. 1:
Sumo Deadlift
3-3-3-3-3-3-3 (Build but do not max)
Strength PT 2:
Weighted Box Jumps
3×10
Mild (35-)(20)
Spicy (50/35)(24/20)
MetCon:
3 Rounds
CFR Square (Fair Oaks side)
10 Chest to Bar
10 Power Snatches
Mild (75-/55-) (Scaled Pull Ups)
Spicy (95/65)
RBBC STARTS THIS TUESDAY – BE SURE TO CONTACT COACH P. 10 SLOTS ONLY.
Strength:
Pause Backsquat + 1 Squat (complex)
3 seconds in the hole for 1 rep, then 1 regular rep.
5×1 (78% of 1RM from 1/7)
MetCon:
For time:
1-2-3-4-5-6-7-8-9-10
Frontsquats
Bar Facing Burpees
BUY OUT:
30 Handstand Push Ups
Mild (95-/65-)(Scaled HSPU)
Spicy (135/95)
Habanero…. UB HSPU. Dare you.