A. 5 Rounds for Max Reps 1:00 WallBall (20/14) 1:00 T2B 1:00 Sand Bag Shuttle Run (40 Meters, Down & Back = 1 rep) 1:00 Slow Recovery Jog around Pull Up station B. Core/Ancillary – coaches choiceRead More
A. 3 Rounds for time (23:00 CAP) 20 KB Swings (24/16 kg) 30 Push Ups 400 Meter Row 50 Air Squat (use aid for depth if needed) B. After A, 10:00 to establish a Heavy 3 rep Back SquatRead More
A. Work up to heavy Power Snatch B. 10 Rounds for time (25:00 CAP) 2 Power Snatch (Heavy) 4 Muscle Ups (Ring or Bar) 30 Double Unders C. Athletes Choice – 4:00 CoreRead More
A. Deadlift 3 – 3 – 3 (reset after each rep) B. OT3:00 for 24:00 4 Deadlift (Heavy) 8 Burpee Box Jumps (24/20) 16/12 Cal Row C. Mobilize Legs (oly wall stretch)Read More
A. 20:00 AMRAP 400 Meter Run 20 GHD Sit-Up (25 Ab Mat) 20 Meter OH Lunge Step (45/25) 20 Meter Bear Crawl B. 5:00 Farmer Carry – minimize rest time (maybe :40/:20 rest)Read More
A. DB Bench Press 10-8-6-4-2 *after each set = 5-7 Strict Pull Ups B. 4 Rounds for Time: 300/250 Meter Row 20 Goblet Squat (24/16 kg) 1:00 Rest C. 100 Crunches NFTRead More