Wednesday Mar. 15

Part A: 10 Min EMOM of 1 Power Clean and Push Jerk.

Part B: 6 RFT

  • 6 Power Clean
  • 6 Front Sq
  • 6 Push Jerks. @ 115/75

After Party: 3×15 Hollow Rocks

Tuesday Mar. 14

Part A: 15 mins to find 1RM OHS

Part B: 5 RFT

Buy in: 20 pull ups.

  • 50ft sled push @90/45
  • 40 DU’s
  • 10 Ring Push ups

Buy out: 30 TTB

After Party: 3×8 GHD Back Ext. (weighted)

Monday March 13

Part A: Deadlift 8×2.

Part B:  For time:

  • 80 Wallballs @20/14 to 10ft.
  • 60 push ups.
  • 80 walking lunges with KB @35/26.
  • 60 Push press @95/65.

After Party: 3×8 strict K2E/ T2B

Friday March 10th

OPEN 17.3 Is…

Prior to 8:00, complete:

3 rounds of:

  • 6 chest-to-bar pull-ups
  • 6 squat snatches, 95/65 lb.

Then, 3 rounds of:

  • 7 chest-to-bar pull-ups
  • 5 squat snatches, 135/95 lb.

*Prior to 12:00, complete:

3 rounds of:

  • 8 chest-to-bar pull-ups
  • 4 squat snatches, 185/135 lb.

*Prior to 16:00, complete:

3 rounds of:

  • 9 chest-to-bar pull-ups
  • 3 squat snatches, 225/155 lb.

*Prior to 20:00, complete

3 rounds of:

  • 10 chest-to-bar pull-ups
  • 2 squat snatches, 245/175 lb.

Prior to 24:00, complete:

3 rounds of:

  • 11 chest-to-bar pull-ups
  • 1 squat snatch, 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

Wednesday March 8th

Part A: OTM for 14 minutes

  • Even- 6 Tire Flips
  • ODD-  5 Push Press

Part B: 4 RFT

  • 10 DL @ 225/155
  • 50 bar jump overs
  • 20 push ups.

After Party: 3×10 DB Bicep Curls

Tuesday Mar 7 – 6:45 BARBELL CLUB!

Part A: Back Sq. 5×6 Every 3 mins

Part B: 12 min AMRAP

  • 20 HSPU
  • 30 BJ
  • 40 Cal Row

After Party: 3x 200 ft. famer carry

We are very excited to officially welcome Amber to our coaching team! Amber will be coaching our Barbell Club, which we are also excited to announce the addition of a new day to the roster!! Make sure you come lift with Amber on Tuesdays as well as Thursdays @ 6:45 PM! See you tomorrow!!

Monday Mar 6

Part A: OTM for 20 mins.

  • Even- 20 DU’s or 30 sec of practice.
  • ODD- 1 Power Snatch

Part B: 12-6-3 of:

  • OHS @95/65
  • Pull Ups

After Party: Ring Muscle up practice.

Friday March 3rd

Open 17.2 – AMRAP in 12 minutes

2 Rounds of:

  • 50 ft Weighted Walking Lunges (50/35 lbs)
  • 16 Toe-to-Bars
  • 8 Dumbbell Power Cleans (50/35 lbs)

Then, 2 Rounds of:

  • 50 ft Weighted Walking Lunges (50/35 lbs)
  • 16 Bar Muscle-Ups
  • 8 Dumbbell Power Cleans (50/35 lbs)

Thursday Mar 2

Part A: E6MOM

14 shoulder taps (alt) Free standing/ or on wall/ option: 30 sec handstand hold.

Part B: 4RFT

  • Run 800ft
  • 10 Wall Balls
  • 15 sit ups

After Party: 3×8 strict hang knee raise/ T2B

Wednesday March 1

Part A: Deadlift 5x 4 (conventional). Every 2:30 mins

Part B: Strict Press 5x 5. Every 2:30

Part C: 2 RDS of 1 Min Cal Row, 1 min Rest, 1 min Ball Slam @ 20/15, 1 Min Rest

After Party: 3×10 RDL with DB