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Weighted Strict Pull-up 2-2-2-2-2Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
35 Double Unders
7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Thruster: 3RMRecord your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Each for time:
Row: 4x 500m
Rest as needed between efforts.
Photo by @robcwilson
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Alt EMOM 12 mins: Deadlifts and Knees To ElbowsEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Weighted Strict Pull-up 3-3-3-3-3Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)
Photo by @robcwilson
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Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
