SUNDAY
OPEN/PERFORMANCE
“HOLY GRAIL”
AMRAP 3 Minutes
25 deadlifts 155/125
Max Dumbbell Box Step Ups 24″/20″ 35#/25# in remaining time
Rest 2:00
AMRAP 3 Minutes
25 back squats 135/95
Max Dumbbell Box Step Ups in remaining time
Rest 2:00
AMRAP 3 Minutes
10 Clean and Jerk 135/95
Max Dumbbell Box Step Ups in remaining time 35/25 24”/20”
FITNESS
AMRAP 3 Minutes
25 deadlifts 115/85
Max Dumbbell Box Step Ups 20″ 25#/15# in remaining time
Rest 2:00
AMRAP 3 Minutes
25 back squats 95/65
Max Dumbbell Box Step Ups in remaining time
Rest 2:00
AMRAP 3 Minutes
10 Clean and Jerk 95/65
Max Dumbbell Box Step Ups in remaining time
*** Your score is total dumbbell step ups.
SHRED CLASS @ 8 am with Coach Mike V (experienced peeps only)
“Ramming Speed”
15 min amrap
10 Cal Row
10 Strict Elevated Feet Push-ups
7 Strict Elevated Feet Ring Rows
“Patriot Missile”
Every 2 minutes for 12 minutes
10 Strict Barbell Press (55,35)
10 Barbell Curls (55,35)
10 DB Russian Twists per side (35,20)
“Gripper Bowl”
For Time
Accumulate 5 min of dead hang time on bar
*5 V-UPS, 10 Reverse Crunches, 15 Crunches every time you drop
**RX+ Hang in hollow position