Monday, 31 December 2018

Classes today are only at 0530 and 0900



“Dominating starts NOW!”


40/32 Calories Biked


…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*


…then, Sell-out:

500m Row


For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.



Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00



Post time and experiences to comments


  1. megancyork says

    63# snatch
    45# KB
    Mod HSPU
    Single unders
    Mod pull ups
    Mod pistols
    73# back squat

    Felt good after taking 6 days off. Happy New Year Everyone!

  2. 46:01,
    73# squat snatch but did catch in squat each time
    1 ab mat for HSPU (shoulda used mat and towel)
    113# backsquat
    Did do 16# WB to 11’ and all pistols!
    Thanks for loading our bs bar T! That saved me some time.
    Happy New Year everyone!

  3. 41:42
    73# snatch, 133# backsquat (failed to get 138 into back rack)
    Didn’t pay attention and did WBS to 9ft
    HSPU With 1abmat
    NTFS- getting the bar overhead for the BS was terrible. Don’t hurt yourself again.
    Went about 85% because of KO this weekend and coming off being sick for a week.

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