A) 1 1/4 Front Squat Heavy 2 B) Hang Snatch 1.1.1 Heavy Single C) 3 RDS 60/60 Thrusters Box Jumps Hollow Rocks
Read MoreA)Pendlay Row 8-7-6-5 B)Barbell Lunges 8-7-6-5 C) 5 Rounds 2 Floor Length R.Arm Farmer carry 2 Floor Length L.Arm Farmer carry 2 Wall Walks 4 Paralette Shoots
Read MoreA) Knee Jumps tech 10 Mins B) Hang Clean 1.1.1 x Heavy Single C) AMRAP 15 12 OH Plate Lunges (each) 20 KBS 10 Burpees 10 Pullups
Read MoreA1) Bulgarian Split Squat 3x 5 A2) KB DL 3x 8 A3) Hollow Rock 3×10 B) Press 5-5-5-5-5 (Same Wt) C) 4 Rounds 20 R Leg Skips 20 L Leg Skips 20 R Arm KBS 20 L Arm KBS
Read MoreA) Turkish Getup 2-2-2 B) 1 1/4 Back Squat – Heavy Double C) 5 RFT 10 Wallballs 10 Burpees 10 Pull-ups
Read MoreA) Snatch press to bottom 4-4-4-4 B) Snatch grip deadlift 1.1.1 x 4 (pause just below knees for 2 sec) C) 3 rounds 10 Box Jumps 20 push Press 30 KBS
Read MoreA) 3 rounds not for time 5 single arm ring rows 10 Hollow Rocks B) Snatch Grip press 5-5-3-2-1 C) 2 RFT 15 (each leg) KB REV LUNGE 12 pull-ups 3 Paralette shoots 10 push-ups 100 Double unders
Read MoreA) Plank Toe drags x3 B) 20mins Power Clean tech work C) front squat – Heavy Single D) 6 Rft 10 single arm KBS (each) 10 plank push-ups
Read MoreA) KB windmills 3x 6-8 B) Snatch Balance 3-3-3-3 (same weight) C) snatch pulls 3×3 (at B WEIGHT) D)3 rounds 21 Wallballs 15 T2B 9 snatches
Read MoreA1) Bulgarian Split Squats 4x 6-8 A2) Pendlay Row 4x 6-8 B) Push Press + Jerk (2+1) Heavy 2 C) EMOTM 10 5 pull-ups 5 Ball Slams 5 burpees (increase burpees +1 each round)
Read More