022212

Focus
Power Clean

Work
AMRAP 8 min
400m run
15 Wall Ball Shots

--Rest 3 min--

AMRAP 8 min
200m run
10 Back Squat @ ~50% 1RM
10 Burpee bar jumps

--Rest 3 min--

AMRAP 8 min
5 HSPU
10 SDLHP @ 95/65/45
50 DU (or 100 singles)

022112

Teams of 2 (Repeat x 2)

STATION #1
Each Person rows 1000m (Male damper setting #2, Female #6)
------------------------------
STATION #2
20 Double Unders
Max Ball Slams @ 30/12 (Do not catch the ball, slam as hard as you can and then reset)
------------------------------
STATION #3
2 x Sandbag Carry (Up/Back = 1)
Max Burpee Pullups, Knees to bar (Burpee, Pullup, while chin over the bar bring knees to bar)
------------------------------

The row is the main trigger, both continue to row until 1000m is reached by the slowest rower.
Station 2 and 3 are AMRAP's (1 person does the first movement to completion while the other person does max reps of the second movement) Rotate within that station until the other team has finished rowing.

021812

10-1
Ring Rows
Ring Dips
SDLHP
OHS
Burpee Box Jumps

20 Rope Slams at end of each round

021712

Focus
Double Unders
Kipping Pullups

Work
3 RFT (Kettlebell)
20 Romanian Deadlift
15 SDLHP
10 Swings (A)
5 Single Arm Swings (R)
1 OHS (Ea Arm)

BLEEDING HEART

every 30 seconds:

*rope slams x 10

max kbs; accumulate 50

max push-ups; accumulate 60

max double unders; accumulate 70

max sit-ups; accumulate 60

max burpees; accumulate 50

*rope slams are performed at the top of each interval with the remaining time used to accumulate repetitions in the secondary movement; continue until reaching the requisite number.

from 3-2-4

021512

Focus
Back Squat and Ring Pushups

Work
3 RFT
9 Push Press
11 Hang Power Clean
13 Lateral Jump Ball slams

VD

Skill / Focus
EoMOM 10
Front Squat 10,3,3,3,3 (Start at 50% BW and increase to 3RM)

Work
AMRAP 5
15 Wall Ball
15 Lunges (each leg x 15)
:15 Handstand Hold
-REST 3-

AMRAP 5
15 Box Jumps
10 Ring Dips
15 KTE (or ATB)
10 Pullups
-REST 3-

AMRAP 5
15 KB Swings @ 70
15 Burpees
1 GTOH x Rd# @ 80% 1RM

YOGA

Come join as professional Yoga instructor Danielle puts The Shop through some much needed flexibility and breathing training.

FULL DOSE DESTRUCTION

Warmup
Burgener x 3
Barbell Complex x 2
Leg Blaster x 1

Focus
Squat Clean
High Shrug, Open Hips, Fast Elbows

Work - FULL DOSE DESTRUCTION by insular gym
185/75
deadlift x 25
hspu x 10
back squat x 20
ring dips x 20
front squat x 15
pullups x 30
power clean x 10
full situps x 40
squat clean x 5
pushups x 50

for total time

020812

Warmup
10 Min
5 ATB
10 D-Ball Pushups (alternate each set R-hand on, both hands on, L-hand on)
15 Weighted Situp (Straight Arm)

Work
AMRAP 6 min
10 x Deadlift @ 225/135 (~60% 1 RM)
10 Pullups

---3 min rest---

AMRAP 6 min
10 x GTOH @ 135/75 (~60% 1RM)
10 x Box Jumps @ 30/24

---3 min rest---

AMRAP 6 min
10 x Back Squat @ 135/65 (~50% 1RM)
10 x Pushups

020612

Warmup
10-minute box step-ups (weighted)

Work
5 Rounds
DOT Drill x 3 (careful with your ankles if this is new to you)
:30 side plant (left)
5 Pushups
:30 side plank (right)
HUG Drill

then,

10-minute box step-ups (weighted)

FINAL RESULTS

Event 3 - Results

Final Scores - Men's

Final Scores - Women's

SETUP

GAMES SETUP

020212

REST

020112

Warm-up
10 min Sandbag Getup

(Start with sandbag on shoulder, lay down, and then get up any way possible)


Work
10 Rounds

Mini Leg Blaster
-10 Squats
-10 Lunges (5x ea leg)
-10 Striders (Jumping lunges)
-5 Jumping Squats

5x Ankles-to-bar