MONDAY, MARCH 8th

A. In 15 minutes, find 1RM Snatch

Suggested reps 5-3-2-1-1-1

B. 10 Rounds

1 Squat Snatch (155/105)

3 Ring Muscle-ups

30 Double Unders (60 SU)

Target time: 12-14 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

10 Rounds

1 Squat Snatch (135/95)

5 Burpee Pull-ups

20 Double Unders (40 SU)

Scaling Option 2

10 Rounds

1 Power Snatch (moderate weight)

5 Ring Rows

30 Single Unders

C. Mobility Session:

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 9th

A. 21-15-9

Pull ups

15-12-9

Bar Facing Burpees

Rest 5:00

21-15-9

Toes to Bar

15-12-9

Bar Facing Burpees

Target time each set: 4-5 minutes

Time cap each workout: 6

Scaling option 1 (Masters 45+)

Workout:

18-12-6

Pull ups

12-9-6

Bar Facing Burpees

Rest 5:00

18-12-6

Toes to...

MONDAY, MARCH 1st

A. In 10-15 minutes, find a 1-RM Power Snatch

5-3-2-1-1-1 suggested Warm-Up Reps

B. For Time:

25 Toes to Bar

15 Burpee to 6in target

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

50 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

15 Burpee to 6in target

25 Toes to Bar

Target time: 10-12 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

For Time:

20 Toes to Bar

15 Burpees

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

35 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

15 Burpees

20 Toes to Bar

Scaling Option 2

For Time:

25 Hanging Knee Raises

10 Up Downs

25 Alternating Step Ups

50 Dumbbell Push Press

25 Alternating Step ups

10 Up Downs

25 Hanging Knee Raises

C. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead...

MONDAY, FEBRUARY 22nd

A. Power Snatch 5 x 1 @ 90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

Then, straight into…

Snatch 5 x 1 @90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

B. For Time:

15-12-9

Thrusters (135/95)

Strict Weighted Pull Ups (50/35)

Target time: 7-9 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

15-12-9

Thrusters (115/75)

Strict Weighted Pull Ups (35/20)

Scaling Option 2

For Time:

15-12-9

Dumbbell Thrusters (35s/20s)

Banded Strict Pull Ups

C. Mobility Session:

Quad Smash + Forearm Smash + Lat Smash

TUESDAY, FEBRUARY 23rd

A. Teams of 2 (1:1)

30 Minute Amrap

15/12 Calorie Row

15 Push Ups

15 Hang Cleans (75/55)

* You go, I go *

Target number of total Rounds: 15+

Minimum number Rounds before scaling: 12

Hang Cleans: Weight used for this movement should allow...

MONDAY, FEBRUARY 15th

A. Push Jerk:

- 5x3 reps @ 65-70% 1RM Jerk

* rest 60 seconds between sets *

OPEN 17.1 RETEST

B. For time:

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24”/20”) after each round

Time Cap: 20 minutes

Target time: 13-15 Minutes

Scaling option 1 (Masters 45+)

For time

10-20-30-40-50

Dumbbell Snatches (40/25)

10 Burpee Box Jump overs (24”/20”) after each round

Scaling Option 2

For time

5-10-15-20-25

Dumbbell Snatches (moderate weight)

8 Burpee Box step overs (20”) after each round

C. Mobility Session

2 min Hip Stretch (each side)

2min Lax Ball 1st Rib Horizontal into Rig

TUESDAY, FEBRUARY 16th

A. Power Snatch

5 x 1 @ 90% ( +5 lbs from last week)

*Every 60-90sec perform 1 rep

Then, straight into...

Snatch

5 x 1 @ 90% (+5lbs from last week)

*Every 60-90sec perform 1 rep

B. 3...

Monday 2.8.21

Happy Birthday, Tessa

A. 10 Rounds

3 Power Snatches (115/75)

3 Burpees over bar

3 Power Clean and Jerks (115/75)

3 Burpees over bar

Target time: 10-12 minutes

Time cap: 15 minutes

Fight the itch to stop and keep chugging along in this one

Scaling option 1 (Masters 45+)

10 Rounds

3 Power Snatches (95/65)

3 Burpees over bar

3 Power Clean and Jerks (95/65)

3 Burpees over bar

Scaling Option 2

10 Rounds

3 Power Cleans (light/moderate weight)

3 Burpees over bar

3 Shoulder to Overhead (light/moderate weight)

3 Burpees over bar

B. 1 min Down Dog to Up Dog

1 min Scorpion Stretch

1 min Corpse Pose

Tuesday 2.9.21

A. 3 round

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 GHD Sit Ups or 25 Abmat Sit Ups

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 Deadlifts (185/125)

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 Toes to bar

-Rest 5:00 Between...

Monday, 2.1.21

HAPPY BIRTHDAY HALLIE McKINNON

A. 6 rounds for time:

12 Double Dumbbell Power Cleans (50s/35s)

12 Double Dumbbell Push Press (50s/35s)

24 Abmat Sit Ups

Whatever weight you clean is the weight you push press so make sure both weights are good for unbroken or minimal 2 sets.

* Scaling option 1 (Masters 45+)

6 rounds

12 Double Dumbbell Power Cleans (35s/25s)

12 Double Dumbbell Push Press (35s/25s)

24 Abmat Sit Ups

* Scaling Option 2

6 rounds

12 Hang Dumbbell Power Cleans (25s/15s)

10 Push Ups

12 Abmat Sit Ups

B. 7 minute Time Frame-

Max effort consecutive Double Unders OR Max effort consecutive Single Unders or Max effort Cals on Echo Bike 5 minutes!

C. 10min EMOM

Every 2 Min

3 Negative Push Ups (emphasize the tri pod) + 20 sec Hollow Body Hold

Tuesday 2.2.21

A. In 10 minutes, complete 5 sets of...

1 Power Snatch + 1 Snatch:

-Use 80-85% of max Snatch;...

MONDAY, JANUARY 25th

HAPPY BIRTHDAY LISA MURPHY and MARIA CLAVIJO

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 77.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 80% 1RM snatch

(+5 lbs from last weight, last week)

* Rest 60-90 seconds between sets

B. 15:00 Amrap (Team of 2)

2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)

10 Synchro push ups

Target number of Rounds: 11-13

Minimum number Rounds before scaling: 7

Scaling option 1 (Masters 45+)

- No change for Masters

* Scaling Option 2

15:00 Amrap

5 Jumping Pull Ups (Each)

10 Synchro Bar Push Ups

* Individual Class Option

Every 90 seconds (10 sets)

1 Rope Climb

10 Push Ups

C. 3 Rounds for Quality:

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

1min Couch Stretch per side

10 Downward to Upward Dog

...

MONDAY, JANUARY 18th

HAPPY BIRTHDAY JOSIE PARSONS

A. "CF Games Open 11.5"

20 Minute AMRAP

5 Power Cleans (145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)

Target number of Rounds: 10+

Minimum Rounds reps before scaling: 7

Scaling option 1 (Masters 45+)

20 Min AMRAP

5 Power Cleans (115/80)

10 Knee to Elbows

15 Wall Balls (14/10)

Scaling option 2

20 Min AMRAP

5 Double Dumbbell Cleans (light)

10 Sit Ups

15 Wall Ball Thrusters

B. 3 Rounds for quality

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

1 min couch stretch (each side)

1 min foam roll lats (each side)

TUESDAY, JANUARY 19th

HAPPY BIRTHDAY MEREDITH CUSHMAN

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch

(+5 lbs from last weight,...

MONDAY, JANUARY 11th

HAPPY BIRTHDAY HEATHER SCHERMERHORN and JEB CORLEY

A. 4 sets (new set every 10 min)

12/10 Cal Echo Bike

12 Dumbbell Thrusters (2x35/25)

12/10 Cal Echo Bike

9 Dumbbell Thrusters (2x50/35)

12/10 Cal Echo Bike

6 Dumbbell Thrusters (2x70/50)

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

*Complete each assault bike interval around 75 seconds or less

* Scaling option 1 (Masters 45+)

4 sets (new set every 10 min)

10/7 Cal Echo Bike

12 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

9 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

6 Dumbbell Thrusters (50/35)

* Scaling option 2

4 sets (new set every 10 min)

10/7 Cal Echo Bike

7 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

5 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

3 Dumbbell Thrusters (50/35)

B. 3 Sets:

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10...

MONDAY, JANUARY 4th

HAPPY BIRTHDAY CLAY FULKS!

A. In 12 minutes, complete...

Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 65% 1RM snatch

- 3 sets x 1+1+1 reps @ 70% 1RM snatch

* Rest 60-90 seconds between sets

Scale to: 1 PS + 2 OHS > 3 PS > HPS x 3

B. 10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Strict Handstand Push Up

Target number of Reps: 100+

Minimum number reps before scaling: 80

Scaling option 1 (Masters 45+)

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Handstand Push Up (kipping)

Scaling option 2

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Knees to Elbows

Pike Push Ups

Scaling option 3

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Abmat Sit Ups

Push Ups

C. 10 min double under practice

OR

30 unbroken double unders every min for 10 min

TUESDAY, JANUARY 5th

A. 3 sets (Every 5:00)

5...