A) TGU Build to single B) High Hang Snatch – heavy Single C) Snatch Pulls 3-3-3-3 D) 3 min Amrap 10 Hang Power Clean 10 Pullups 1 min Rest 3 min Amrap 10 Box Jump 10 Pushups 1 min Rest 3 min Amrap 10 Wallball 10 Burpeee
Read MoreA) Pistol Work B) Weighted Step Ups 6-8 Per Leg (Step up at edge of box) C) Row 500m 40 Air Squats 30 Hollow Rocks 20 Box Jump 10 T2B rest 1 min Max unbroken KBS (55/35)
Read MoreA) Front Squat 1 1/4 Heavy 3 B1) Barbell Hip drives 8-8-8-8 B2) RDL 8-8-8-8 C) 15min AMRAP 30 OHS 20 Bar facing Burpees 10 Box Jumps
Read MoreA) Pistol WOrk B) Snatch Complex every 90 sec (x6) P Snatch + Hang Power Snatch+ Tall snatch (Full) (increase wt as needed) C) 3 Min Row for Calories 1 Min rest 3 min AMRAP 5 Snatches & 5 Barbell hop over burpees 1 min rest 3min AMRAP Wallballs
Read MoreA) Muscle Up Work B) Back Squat Set 1 & 2: x10 @65% Set 3: x12 @70 Set 4: x20 @75% increase from previous week C) 3 RFT 25 KBS (55/35) 25 Burpees
Read MoreA) OHS 1/14 single B) Barbell Step ups 4x 6-8 C) 10 rounds 4 Burpees 6 KBS (55\35) 8 Wallballs D) First one finished get choice of finisher!
Read MoreA) OH Barbell Lunge 8-7-6-5 B)Barbell Hip drives 8-8-8-8 C)EMOTM x10 (Running clock) 2 Power Clean + push Press + For Time 75 Front Squats (95/65) (10 Burpees each Break)
Read MoreA)Hip Mobility B) Wall Walks 3-3-3-3 C)Alternating Tabata (Situps/ Burpees) D)”Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Read MoreA) Front Rack Lunges 8-7-6-5 B1) Snatch Pulls 5-5-5-5 B2)Barbell Hip drives 8-8-8-8 C) 60/60 x4 DU Situps Suitcase carry (Switch arms each round)
Read MoreA) Snatch Press downs 5×5 B1) Close Grip Bench press 8-8-8-8 B2) Pendlay Row 8-8-8-8 C)”Ninja Gaiden” 3 Min amrap, rest 1 min x7 (pick up where you left off after every 3mins, if you finish it then repeat) 2 Muscle ups : 5 FALSE GRIP ring rows 5 HSPU : Pike push ups 20 […]
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