Tuesday October 22nd, 2019

Part A:
Front Squats
E2MOM for 5 rounds:
2 Front Squats at 70, 75, 80, 85, 90% of 1RM

Part B:
0:00 – 10:00
Intensity / Consistency:
5 RFT
Run 100
30 double unders
Rest :30 seconds between round

Mechanics:
5 RFT
Run 100
60 single unders
Rest :30 seconds between round

Part C:
10:00 – 20:00
Intensity:
5 RFT
Run 100m
1 Legless Rope Climb
Rest :30 second between rounds

Consistency:
5 RFT
Run 100m
1 Rope Climb
Rest :30 second between rounds

Mechanics:
5 RFT
Run 100m
2 Rope Stand-ups
Rest :30 second between rounds

Monday October 21st, 2019

Part A:
In 15 minutes, build to 1RM Jerk (from rack)
Then: 4×2 at 85% of 1RM Jerk, rest for at least 2 minutes between sets

Part B:

Intensity / Consistency:
AMRAP 6
3, 6, 9, 12 etc.
TTB
DB Snatch (50/35)

Mechanics:
AMRAP 6
3, 6, 9, 12 etc.
KTE or Straight Leg Raise
DB Snatch (25/15)

Saturday October 19th, 2019

Intensity (Rx):
0:00 – 15:00
Row 1000m
20 bench press (185/125)
Row 500m
15 Bench Press
Row 250
10 Bench Press

15:00 – 20:00 Rest

20:00 – 35:00
Bike 50/40 calories
20 strict pull-ups
Bike 30/25 calories
15 strict pull-ups
Bike 20/15 calories
10 strict pull-ups

—–

Consistency:
0:00 – 15:00
Row 1000m
20 bench press (135/95)
Row 500m
15 Bench Press
Row 250
10 Bench Press

15:00 – 20:00 Rest

20:00 – 35:00
Bike 40/32 calories
12 strict pull-ups
Bike 25/20 calories
8 strict pull-ups
Bike 15/10 calories
4 strict pull-ups

—–

Mechanics:
0:00 – 15:00
Row 750m
20 bench press (95/65)
Row 500m
15 Bench Press
Row 250
10 Bench Press

15:00 – 20:00 Rest

20:00 – 35:00
Bike 30/25 calories
20/15 ring rows
Bike 20/15 calories
15/10 ring rows
Bike 15/10 calories
10/5 ring rows

———-

Class Notes:
Split the class: half start on Rower, half on the Bike. Then switch from 15-20:00

Start on the couplet that is your weakest.

Score: total time.

Any unfinished reps, add :01 per rep to your total time.

Friday October 18th, 2019

OPEN 20.2
AMRAP 20
4 DB Thrusters (50/35)
6 Toes to Bar
24 Double Unders

OR

Part A:
Intensity:
AMRAP 15
Max set UB ring muscle*
*Every break – Run 100m

Consistency:
AMRAP 15
3/2 ring muscle ups OR 5/3 bar muscle-ups
Run 100m

Mechanics:
AMRAP 15
5 ring dips OR 8 box ring dips
Run 100m

Part B:
Intensity:
Run 800m
30 Front Squats 185/125
Run 800m

Consistency:
Run 800m
30 Front Squats 135/95
Run 800m

Mechanics:
Run 800m
30 Front Squats 95/65
Run 800m

Thursday October 17th, 2019

Part A:
E90 second for 10 rounds
Hang Squat Snatch + Hang Squat Snatch

Build to 80% of 1RM Hang Squat Snatch*

*Can start at 80% or can build over 10 rounds

Part B:
Intensity:
30-20-10
Cal Row
DB STO (50/35#)*

*Can alternate arms in any manner

Consistency:
30-20-10
Cal Row
DB STO (45/25#)

Mechanics:
21-15-9
Cal row
DB STO (25/15#)

Wednesday October 16th, 2019

Intensity:
AMRAP 15
400m run
15 Pull-ups
5 Power Clean (185/125)

At 15:00 – 22:00
Build to Heavy Power Clean

——

Consistency:
AMRAP 15
400m run
15 Pull-ups
5 Power Clean (135/95)

At 15:00 – 22:00
Build to Heavy Power Clean

——

Mechanics:
AMRAP 15
400m run
15 Jumping Pull-ups
5 Power Clean (95/65)

At 15:00 – 22:00
Build to Heavy Power Clean

Tuesday October 15th, 2019

Part A:
Front Squats
E2MOM for 5 rounds:
2 Front Squats at 65, 70, 75, 80, 85% of 1RM

Part B:
Intensity:
10 thrusters (155/105)
10 BF Burpees

Rest 2 minutes

12 thrusters (135/95)
12 BF Burpees

Rest 2 minutes

14 thrusters (95/65)
14 BF Burpees

Consistency:
10 thrusters (115/75)
10 BF Burpees

Rest 2 minutes

12 thrusters (95/65)
12 BF Burpees

Rest 2 minutes

14 thrusters (75/55)
14 BF Burpees

Mechanics:
10 thrusters (95/65)
10 BF Burpees

Rest 2 minutes

12 thrusters (75/55)
12 BF Burpees

Rest 2 minutes

14 thrusters (65/45)
14 BF Burpees

Score = total time including rest.

Monday October 14th, 2019

Columbus Day
——–
Modified Schedule:
900am, 1000am, & 1100am ONLY
——–

Part A:
In 15 minutes, build to 1RM Jerk (from rack)
Then: 3 x 3 at 80% of 1RM Jerk
Rest for at least 2 minutes between sets

Part B:
Intensity:
AMRAP 9
15 DL (135/95)
12 Box Jump (30/24”)
9 TTB

Consistency:
AMRAP 9
15 DL (135/95)
12 Box Jump (24/20”)
9 TTB

Mechanics:
AMRAP 9
15 DL (95/65)
12 Box Step-up (24/20”)
9 Straight Leg Raise

Sunday October 13th, 2019

Monday Columbus Day Holiday Hours
900, 1000, & 1100am ONLY

————-

Open Gym
900am and 600pm

————-

Circuit Fit (600pm)
3 Rounds
50 Air Squats
600m Run
30/25 Cal Row
30m OH Weighted Lunges (45/35)