General Warm-up Then.., For Time @ 75% Run 200m 10 Barbell Thrusters 65/45 60sec Hollow Body Hold rest 2mins For Time @ 80% Run 200m 10 Muscle Snatch 65/45 :30 Side plank e/s rest 2mins For Time @ 85% Run 200m 10 Overhead squats 65/45 60sec Plank *with the increased percentages show an increase on…
10min Continuous Effort 30sec Assault Bike 10 Barbell Good Morning (Empty Bar) 10m Crab Walk 15sec Supinated Grip Passive Hang/pronated grip (Alt rounds) Then.., Close Grip Bench Press Build to a heavy single for the day! Then.., “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Alt Pistols…
For Time @ 75% AB 16/12 Cals 15 Air Squats 15 Abmat Sit ups rest 90sec For Time @ 80% AB 16/12 Cals 12 Jump Lunges 15 Toes to Bar/ knee raises rest 90sec For Time @ 85% AB 16/12 Cals 12 Thrusters 45/35lbs 15 V-ups/ Toes touches *increase in your effort from round to…
General Warm-up Then.., 0-15min… 3 Rounds: 30/25 Cal Row 20/15 Cal Bike 10 Thrusters 95/65 15-30min… 200m Single Arm Farmer Carry 70/53 100 OH Walking Lunges 55/35lb plate 200m Single Arm Farmer Carry 70/53 30-40min: 50 Reverse Sit-Ups 50 Russian Twist w/ 5lb. Plate 50 Regular Sit-Ups Plank until 40min mark… * Clock stops at…
35 min to get as far possible… 30 Devil Press 50/35s Run 1 mile 60 Toes-To-bar/sit-ups Run 1 mile 90 Burpees
10 Turkish Get Ups – 5/arm + 3 Sets 10 Quadruped Thoracic Rotation/side 8 Alternating Pistol Squats. /BSS :15 AB Sprint Then…, Front Squat 20X1; 2,2,2,2 @ 90% of last weeks tough double; rest 3mins between sets Then.., 2min AMRAP @ 97% 30 KBS 53/35 30 Burpees rest 5mins 2mins AMRAP @ 97% 15 DB…
General Warm-up Then.., 28min. EMOM: Min. 1) 60 Double Unders Min. 2) 200m Run Min. 3) 2 Rope Climbs Min. 4) 1 Power Clean and Jerk (Build) *Try to hit a max clean and jerk! Start at about 60% and build. *RX+ is Legless rope climbs Finish With… 40-30-20-10 DB Bent Over Rows 60+/35+ 80-60-40-20…
General Warm-up Then.., Snatch Complex 1 Snatch Lift Off (pause 2sec at knee). *Keep knees out+behind the bar *Chest up 1 Snatch High Pull (slow 3sec pull to knees before speed) 1 Power Snatch 1 OHS Complete 5sets Then.., 1-1/4 Close Grip Bench Press 30X0; 3,3,3; rest 30sec *3seconds lowering on the first decent Then..,…
16min. EMOM: (4 Rounds) Min. 1) 12/9 Cal Min. 2) Max Russian Twists 35/25 Min. 3) 200m Run Min. 4) 45sec Plank Hold (hollow body pos) Then.., Back Squat; 10X1; 6r X 3s; Rest 2:00. Then…, Complete 4 sets: 10 DB Step Ups (5/5) 50/35+ 4/side Hang DB Snatch 8 DB Step Ups 4/4 3/side…
General Warm-up Then.., 5min AMRAP @75% Ski 100m/ 30 DUs 7 Toes to Bar Ski 100m/30 DUs 7 BJSD 2420″ 2min Rest 5min AMRAP @75% Row 100m 5 CTB Row 100m 8 Jump Lunges 2min Rest 5min AMRAP @75% AB 5 Cals 5 Hang Power Clean 115/75lbs AB 5 Cals 5 Push Press 115/75lbs Then…,…
