Sonntag, 13.10.2019

Cycling Helen

3rds for time

1200m Bike

21 KB Sw 24/16

12 Pullups


Samstag, 12. Oktober 2019


In teams of two, perform the following for time:
800 Meter Run (together)

immediately followed by…ten rounds, alternating each movement, of…

10 Dumbbell Hang “Clusters”
10 Burpees
10 Strict Pull-Ups

immediately followed by…

800 Meter Run (together)

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

Mittwoch, 09. Oktober 2019


Against a 3-minute running clock…
400 Meter Run
2 Ring Muscle-Ups or 6 Chest-to-Bar Pull-Ups or 10 Pullups
Max Reps of Power Cleans (70/50 kg)

Rest 2 minutes, and complete a total of five sets. Please note the number of repetitions of power cleans achieved in each of the five sets.


Dienstag, 08. Oktober 2019


Take 20 minutes to build to today’s 3-RM Front Squat

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it.


For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Samstag, 05. Oktober 2019


In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Burpee Box Jump-Overs
60 seconds of Ground to Overhead (50/35 kg)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds

Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).