Click here for Efficiency tips for toes to bar
Click here for Efficiency tips for box jumps
Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Thrusters 15 min. AMRAP 5 Thrusters 115/75 15 KB Swings 53/35 20 D/U’s
Strength: Weighted Pull Ups 5X5 5RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 10 Pull Ups
9 and 10am classes only today! “12 Days of Thankfulness” 1 30 D/U’s 2 Muscle-Ups/ jumping 3 Goblet Squats (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Lunges with Dumbbells (55/35 lbs)…
6 min. a.m.r.a.p. row 1000m with remaining time as many Pull-ups as possible score is total pull-ups rest 6 min. a.m.r.a.p. 50 S.2.O. 95/65 with remaining time as many box jumps (20/18) as possible score is total box jumps Strength/ Skill – 15 mins to establish 1 RM Back Squat
Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 60%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted Burpees