Push & Pull Strength

5 Sets For Quality:
1 Weighted Tempo Push-up (5s Down, 5s Up
10 Weighted Hand Release Push-ups (broken up as needed)
*Rest at least 90s
Max Set Strict Pull-ups
*Rest at least 90s

*Score = Total pull-ups. Add weight and any scales to notes (banded pull-ups, knee push-ups, etc)

Run Meetup Location Change

Running meetup has been moved to Clear Creek Canyon trail in Golden. We’re meeting at the golden library parking lot at 1:00pm. See you there! Text Coach Shaun for further info.

Library Location:
https://maps.app.goo.gl/rjRqQu2adKYu9UJc9

The Devil Lunges

– Rx –
6 Rounds For Time:
8 Alternating Single-Arm Devil’s Press (50/35)
50′ Front Rack Lunge

– Level 2 –
5 Rounds For Time:
8 Alternating Single-Arm Devil’s Press (50/35)
50′ Front Rack Lunge

– Level 1 –
5 Rounds For Time:
10 Kettlebell Swings
50′ Lunge

Snatch E2MOM

6 Rounds, Every 2 minutes, on the minute:
1 Squat Snatch
2 Overhead Squats
*Rest remainder of 2:00
*All reps @~75% of snatch 1RM

A Little Murph With Some Fun Gymnastics

– Rx –
2 Rounds, 16:00 Clock:
1 Mile Run Buy-in

AMRAP w/Remaining Time of:
5 Bar Muscle-ups/10 Pull-ups
*Alternate between MUs and PUs every round
10 Push-ups
15 Air Squats
*Rest 3:00 between rounds, pick up where you left off

– Level 2 –
2 Rounds, 16:00 Clock:
1 Mile Run Buy-in

AMRAP w/Remaining Time of:
5 Chest-to-Bar Pull-ups/10 Pull-ups
*Alternate between C2B and PUs every round
10 Push-ups
15 Air Squats
*Rest 3:00 between rounds, pick up where you left off

– Level 1 –
2 Rounds, 16:00 Clock:
1000 Meter Run Buy-in
*Walk as needed – aiming for 8-10:00

AMRAP w/Remaining Time of:
10 Banded Pull-ups
10 Knee/Box/Bar Push-ups
15 Air Squats
*Rest 3:00 between rounds, pick up where you left off

E3MOM – HSW, Sit-ups, Box Jumps

– Rx –
10 Rounds, Every 3:00:
25′ Handstand Walk
15 Sit-ups
10 Box Jumps (24/20)
*500 reps possible – HS walk = 25 reps

– Level 2 –
10 Rounds, Every 3:00:
15 Sit-ups
10 Box Jumps (20/16)
100′ Bear Crawl
*500 reps possible – Bear Crawl = 25 reps

– Level 1 –
10 Rounds, Every 3:00:
10 Sit-ups
10 Box Jumps (8/45lb Plate)
50′ Bear Crawl
*320 reps possible – Bear Crawl = 12 reps

A Good Grindy Monday

– Rx –
5 Rounds, 5:00 Clock:
400 Meter Run Buy-in

AMRAP w/remaining time of:
15 Wall Balls (20/14)
10 Power Cleans (115/85)
10 Toes-to-Bar
*Rest 3:00 between

– Level 2 –
5 Rounds, 5:00 Clock:
400 Meter Run Buy-in

AMRAP w/remaining time of:
15 Wall Balls (14/10)
10 Power Cleans (95/65)
10 Toes-Near-Bar
*Rest 3:00 between

– Level 1 –
5 Rounds, 5:00 Clock:
200 Meter Run Buy-in

AMRAP w/remaining time of:
15 Air Squats
10 Kettlebell Swings (25/15)
10 Sit-ups
*Rest 3:00 between

A Lovely Interval Couplet

– Rx –
10 Rounds, Every 3 Minutes, On the Minute:
200 Meter Run
12 Alternating Dumbbell Snatch (50/35)

– Level 2 –
10 Rounds, Every 3 Minutes, On the Minute:
200 Meter Run
12 Alternating Dumbbell Snatch (40/30)

– Level 1 –
10 Rounds, Every 3 Minutes, On the Minute:
100 Meter Run
10 Kettlebell Swings (25/15)

18 Minutes Of Fun!

– Rx –
6 Minute AMRAP of:
10 Thrusters (95/65)
25 Double Unders
20 Sit-ups
*Rest 3:00
6 Minute AMRAP of:
10 Power Clean (115/85)
25 Double Unders
20 Sit-ups
*Rest 3:00
6 Minute AMRAP of:
10 Front Squats (135/85)
25 Double Unders
20 Sit-ups
*Rest 3:00
*All three rounds scored separately

– Level 2 –
Barbell weights – (75/55), (95/65), (95/65)
25 Double Unders/ Double Under attempts for 30 seconds

– Level 1 –
Barbell weights – (45/35), (65/45), (75/55)
Single Unders

FGB Style – Row, Lunge, Push Press, plank

5 Rounds for Reps:
Minute 1 – Calorie Row
Minute 2 – Lunges
Minute 3 – Push Press (45/35)
Minute 4 – Plank (every 15 seconds = 5 reps)
Minute 5 – Rest
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