Warm-up 50 Double-Unders 40 Mountain Climbers 30 Hip Thrusts 20 Prone Scorpion 10 V-up Sit-ups Then…, Snatch Wu (3:00) Then…, 0:00 Partner A) 3 Blw Knee Muscle Snatch – EMOM x 3 min Partner B) :30 Hard Row or Bike / :30 Rest x 3 sets Ends @ 3:00 Rest 1:00 & Switch Starts @…
In teams of 2 complete as many rounds as possible in 5 min of: 20 Double-Unders** 10 Air Squats One athlete works at a time** Then…, (:2 Pause @ Bottom) Low Bar or High Bar BS – 60% x 6; 65% x 6; 75% x 6; 78% x 6 x 2 Then…, 6 (:2 Pause…
Saturday Fever In teams of three complete the following task. 100 Air Squats 100 Push-ups 100 Wall Balls, 20/14 100 Pull-ups 100 Burpees 100 Box Jump Overs 100 V-up Sit-ups Run 1000m together while carrying a 20/14 Ball Annie Thorisdottir Does DT
NO BARBELL CLASS SATURDAY!!! General Warm-up #1 Then…, 2 Rds For Time Of: 9 Box Jumps, 20/24″ 15 Thrusters, 75/55# 21 Knee 2 Elbow Buy Out: 600m Run Then…, Strict Press – Heavy Double in 15 min Then…, Deadlift – Heavy Single in 15 min** Extra Credit…, A) GHR – 5 x 8 B)…
Warm-up 50 Double-Unders 40 Push Press, 45/35 30 Sprawls 20 Switch Lunge Jumps E/S 10 Scorpions E/S Then…, “Birds Of A Feather…”. Run 1000m. Group A) 4:15 Group B) 4:30 Group C) 5:00 Then…, “The Long Walk” 15 min running clock complete as many 60ft Sled Walks as you can. Switch every 60ft. Each time…
Warm-up 50 KBS, 53/35 40 Mountain Climbers 30 Air Squats 20 Burpees 10 Scorpions E/S Then…, Front Squat – 5 x 5 @ 205/155# Then…, Bench Press – Work to 80% then perform 5 reps x 3 sets Superset…, 10 Ring Push-ups Then…, EMOM x 10 min 5 Ring or Bar Muscle-ups 8 Strict Pull-ups…
5 Min Aerobic Testing—>> Stagger This!! 0:00 Cal Bike: :30 Hard + :30 Recovery* Ends @ 5:00 Rest—> 2:00 Starts @ 7:00 Cal Row: :30 Hard + :30 Recovery** Ends @ 12:00 Rest—> 2:00 Starts @ 14:00 40ft Shuttle Run Max Distance*** Ends @ 19:00 Starts @ 25:00 EMOM x 5 min Barski Snatch –…
0:00 In teams of 2 or 3 row for max calories in 5 min. Switch every 15 pulls and perform… 5 Push-ups 5 Squats 5 Jumping Jacks Ends @ 5:00 Starts @ 8:00 Low or High Bar B Sq – 60% x 6; 65% x 6; 70% x 6; 75% x 6 Superset…, Kb Rack…
Barbell Class @ 11am with Coach Joel. Saturday Fever Run 600m 60 Up Downs with overhead clap 50 CrossOver Mountain Climbers (1/1) 40 Overhead Plate Lunges 30 GTOH, 45/25 or 35 20 Russian Twists (Touch Floor) 10 Off On Plate Push-ups 20 Russian Twists (Touch Floor) 30 GOTH 40 Overhead Plate Lunges 50…
Warm-up 150 Double Unders Then…, Stagger This…, A) Hip Extensions 3 x 10 (Tempo) 21X1 B) Banded RDL 3 x 15 (Tempo) 22X1 C) Seated Leg Curls 3 x 20 –》Fast!! Then…, Low or High Bar Back Squat – 55% x 3; 60% x 3; 70% x 3 x 2; 85% x 3 x 3…
