Uncategorized

  The Open   Brief for both sessions will be on the hour with the first heat starting at :15 past the hour.

  “Americano”   5 Sets: For Time 400m Run 20/15 Calorie Row 30 Abmat Sit-Ups 20/20ft (6/6m) Single Arm Overhead Walking Lunge Rest 1:30 b/t sets   SA OH Lunge: KB x 1 @ 53/35lb, 24/16kg, or DB x 1 @ 50/35lb, 22.5/15kg   Score = Total Running Time (Including Rest)   Active: 5 Sets:…

  Power Clean and Push Jerk   10:00 EMOM 3 Power Clean and Push Jerks   Starting @ 60% of 1RM and looking to increase up to 70-75% of 1RM   “”Cortado”   8:00 AMRAP 2-4-6-8…. Strict Handstand Push-Ups Box Jumps 30/24in Active: 2-4-6-8…. Strict Handstand Push-Ups 2in Riser Box Jumps 24/20in Lifestyle: 2-4-6-8…. Tall…

  “Pour Over”   For Calories: 20:00 EMOM Minute 1 – 4 Shuttle Runs + 2 Rope Climbs Minute 2 – 10 Wall Balls 9/6kg + 5 Bar Muscle Ups Minute 3 – Max Calorie Echo Bike Minute 4 – Rest Strict Strength Level 3: For Calories: 20:00 EMOM Minute 1 – 4 Shuttle Runs…

  Power Snatch   Take 12:00 to Establish: Power Snatch 5RM   “Flat White”   For Time: Time Cap: 18:00 minutes 1000m Row 100 Double Unders 30 Alternating Dumbbell Hang Snatch 22.5/15kg 500m Row 100 Double Unders 30 Alternating Dumbbell Hang Snatch 250m Row Active: 1000m Row 50 Double Unders 30 Alternating Dumbbell Hang Snatch…

  Back Squat   Take 12:00 to Establish: Back Squat 5RM   Lifestyle / New Athletes: Every 2:00 x 6 Sets 5 Back Squats @ 6 RPE (Controlled Moderate Load , performed at 21×1 tempo)   “Shot in the Dark”   9:00 AMRAP 18 Deadlifts 43/30kg 6 Bar Facing Burpees 12 Front Squats 6 Bar…

Open Gym

  “Omar”   For Time 10 Thrusters 43/30 15 Bar-Facing Burpees 20 Thrusters 25 Bar-Facing Burpees 30 Thrusters 35 Bar-Facing Burpees Active: 34/25 Lifestyle: 5-10-15 Thruster. 10-20-30 Burpees   Background: U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died…

  Strength Every 4:00 x 3 Sets 5/5 Dual Dumbbell Single Leg Romanian Deadlift 5-10 HSPU   “Hold The Line”   12:00 AMRAP 12 Toes to Bar 50ft (15m) Dual Dumbbell Front Rack Walking Lunges 22.5/15kg 3 Wall Walks   Active: 15/12.5, 2 Wall Walks Lifestyle: 12 Kipping Knee Raises 50ft (15m) Goblet Walking Lunges…

  Back Squats 8:00 EMOM 3 Reps @ 60-65% of 1RM of Back Squats   % is Based on 1RM Back Squat   This is a back off week for the back squat, and should be RPE 6-7 efforts here. “Open Range”   For Time: 3 Rounds 400m Run 20 American Kettlebell Swings 24/16kg 10…