A) lateral KB Walks 30Sec/Off (Side to side) B) OHS 4x 10 -Fast and Furious C) 6 rounds 5 Paralette Shoots 5 Box Jump 5 KBS
Read MoreA) Clean Pulls 1.1.1 x3 B) Pendlay Rows 5×5 C)6 min AMRAP 5 Thrusters 5 Push Press 3 Min Rest 4 Min AMRAP 5 HPC 5 Front Squat
Read MoreA) Skin the Cat 3-3-3-3 B) Press @70% 5×5 C) 4 rounds 7 Power Snatch 7 DIps Rest Tabata Hollow Holds
Read MoreA) Snatch Grip DL 1.1.1 x3 B) Back Squat Heavy Double C) 3 min AMRAP 7 OHS 5 Burpees 3 Min Rest 3 Min AMRAP 5 HPC 5 Thruster
Read MoreA)Single arm Ring Rows 3x 8 B) Snatch High Pulls 5 x 3 Heavy C) Power Snatch 1-1-1-1 D) 10 mins 8 Pushups 12 T2B 12 Box Jumps
Read MoreA)OH Situps (Barbell or Dowell) – 3x 10 B) Front Squat Heavy Single C) 12 min AMRAP 20 Pullups 20 Push Ups (HR) 20 Air Squats 20 Hollow Rocks
Read MoreA)Pullups 3 xMax B)Cleans Fast & heavy single C) 100 Wall Balls for time
Read MoreA) Double Under work B) BTN Jerk (3 sec hold) Build to Heavy 2 C) 7 min AMRAP 12 KB DL 12 Box Jumps
Read MoreA)Snatch Grip DL 1.1.1 x3 B) Power Clean Complex High Pull High Hang P.CLean Hang P.Clean C)50 Wall Balls 40 KBS 30 Pullups 20 Burpees 10 Pushups
Read MoreA)3 x Max Ring Dips B)1 1/4 Back Squat @21(1)x1 Heavy Single c) 5 Rounds 7 Power Snatch 7 Barbell Hop Over Burpees 7 Hollow Rocks 30 Sec rest b/t rounds
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