Programing week of 7-1-2018


Isabell 30 Snatches for time 135/95/65/Broom stick

Challenge: (or if you didn’t squat snatch, scale to this) Row 500m, 30 double Russian KBS, Row 500m


With a partner complete as many reps as possible of the following movements in 16 minutes:

Ring Dip (Hand release push up)

Hand Stand Push up (35/45# shoulder press)

Gobble Squat 52/35/16

Overhead Squat 45/35/PVC

Partner does not rest, runs 1 lap of building and causes rotation, rotate in order each person does each exercise before the next. run/dip – dip/run, run/HSUP – HSUP/run


6 rounds for time:

1 Rope climb

6 KB Snatch 35/24

6 Pull ups

6 Turkish Get ups


5 rounds for time:

10 Deadlift 225/155

10 Box Jumps 30/24


Shoulder press 8×3 at same weight

7 min AMRAP: 30 double unders, 10 single leg deadlift (90/60 total pounds in hands)

Challenge: 6 singles, 10 single leg deadlift (40/30)


Fight Gone Bad with judge