Friday

Friday

Friday
No 430 or 530pm classes.
-Signups for powerlifting meet start this weekend

Mobility
Back Squat (4×4)
4@70%
4@75%
4@80%
4@85%
Metcon (AMRAP – Rounds and Reps)
“Mainsite Rope Climb/Front Squat”

Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 6 reps

L3: (155, 105) (1 Rope Climb)
L2: (115, 80) (2 Wall Walks)
L1: (85, 70) (NO Pull-ups anything else No RR) (Bent over Row ok)

Continue adding 2 reps to the front squats each interval for as long as you are able …6-8-10-12….

-The workout is over when you can no longer complete the squats to be done in a given interval

Cash Out
BOOTY DAY!

Friday

Friday
-Last day to sign-up for personal nutrition challenge
-3 needed to reach next prize tier!
-Beer Mile is tomorrow, participants check-in from 9-10am
-Bring any food, dish or spectators
-You can still sign-up!

Strength
Back Squat (6-6-3-2)
6@70%, 6@80%, 3@90%, 2@95%
Banshee (Time)
“Banshee”

3 RFT
21 Burpees
15 Hang Power Cleans (135,95)
9 Thruster (135,95)

L3: (115, 80)
L2-(105,70)
L1-(75,45) (2 RDS)

Finisher

Friday

Friday

Back Squat (10@60% 8@65% 8@70% 8@75%)
Rest 2:00 between sets
Metcon (Time)
“Dubstepping”

21 Front Squats (135,95)
60 Double Unders
15 Front Squats (135,95)
60 Double Unders
9 Front Squats (135,95)
60 Double Unders

L3: (115,80) (:50 DU)
L2: (95,65)
L1: (Goblet Squats) (120 SU)

12 Min cap
Cash Out
4×10-15
1)DB Reverse Fly Terminators
-Hold a back extension on the GHD while performing DB reverse flys with straight arms
2) 4×12 (6ea) Bulgarian Split Squat (Heavy)

Friday

Friday

Gymnastics
10 Mins of Muscle Up and Pull-up progressions/work
Metcon (AMRAP – Rounds and Reps)
“Lil’ Kyle”

AMRAP 13
3 Muscle Ups
6 Handstand Pushups
12 Box Jumps (30,24)
200m Run

L3: (6 Strict PU)


Friday

Friday

Snatch (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Clean and Jerk (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Cash Out
With any extra time complete the Endurance, Core or both
Metcon (Time)
100 AB Mat Sit ups
Metcon (Time)
Endurance

3RFT
500m Row
400m Run

Rest 3 Min


Friday

Friday

Weightlifting
Hang Power Clean (5×5)
-Every 2:00 for 5 sets complete five reps from the hang
-This will challenge your grip
-Keep bar close as you pull, work on cycling
Metcon
Kettle Klime (Time)
“Ketle Klime “
For Time

25 KB Swings (53,35)
3 Rope Climbs
20 KB Swings (53,35)
2 Rope Climbs
15 KB Swings (53,35)
1 Rope Climb

RX+: (70,53) (5,3,1)
L3: (35,26) (2,1,1)
L2: (10,10,10 Ring Row)
L1: (26,18) (10,10,10 DB Bent Over Row)

Cash Out
3 Rounds
10 DB Pullover
20 Hammer Curl
30 Band Pushdowns