April 6th

630 am canceled

“This Little Gym Piggy”
3 Rounds For Time:
400 Meter Run
24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)
12 Clean and Jerks (135/95)*

*Kilos = 61/43

Intermediate
3 Rounds For Time:
400 Meter Run
24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)
12 Clean and Jerks (95/65)

Novice
3 Rounds For Time:
200 Meter Run
24 Abmat Sit-Ups
12 Clean and Jerks (35/15-lb/or light Dumbbells)

April 5th

“OVER AND OUT”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Intermediate
For Time:
20 Power Snatches (75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (75/55)

Novice
For Time:
20 Hang Power Snatch (15-lb/PVC Pipe)
10 Lateral Barbell Step-Over Burpees
20 Overhead Squats (15-lb/PVC Pipe)*
10 Lateral Barbell Step-Over Burpees
20 Hang Power Snatch + OHS (15-lb/PVC Pipe)*
*Squat to a target/medball

April 3rd

“Casino Royale”
AMRAP 20:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Assault Bike

April 2nd

“Muscle Memory”

5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85) or Tire Flips
6 Bar Muscle-ups or 18 Pull Ups

April 1st

630am Canceled

“Midline Miles”
For Time:
50 AbMat Sit-ups
200 Meter Run
50 AbMat Sit-ups
400 Meter Run
50 AbMat Sit-ups
800 Meter Run
50 AbMat Sit-ups
1 Mile Run

March 31st

“Wiped Clean”
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row, 200 Meter Row or 25/18 Calorie Bike
7 Power Clean and Jerks (115/85)

March 30th

Weighted Strict Pull-up
On the 2:00 x 6 Sets:
5 Weighted Strict Pull-ups

“Don’t Stop Me Now”
AMRAP 18:
Max Calorie Bike, Row or Shuttle Sprint

Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees

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