A. Pull-up Practice or 4 x combo: 3 Strict+3 Kip+3 Butterfly B. 5 Rounds of EMOM: Min 1 – Slam Ball (30/20) Min 2 – Burpee Min 3 – Ring Row *On the 1st round score :40 of each, use as benchmarkRead More
A. 5:00 to work up to Heavy Thruster (from Rack) B. 4:00 AMRAPs with 2:00 REST #1 – 5 T2B + 10 Thruster (95/65) #2 – 10 Thruster + 20 DU #3 – 20 DU + 5 T2B #4 – 5 T2B + 10 Thruster + 20 DURead More
A. Floor Press – 5 – 5 – 5 – 5 – 5 B. DB Bent over Row 10 – 10 – 10 – 10 – 10 (each arm) C. Row for Calories (go as far as possible) 0:00 -2:00 20/14 Calories 2:00 – 4:00 22/16 Calories 4:00-6:00 24/18 Calories etc…Read More
A. Skill – HS Walk Practice B. 10 Rounds For time (15:00 CAP) 12 Box Jumps (24/20) 8 DB Snatch (HAP, alt, 4/4) 2 Wallwalks C. Group MobilizationRead More
A. Olympic: 7:00 EMOM – 3 T-N-G Clean & Jerk B. “Kind of Grace” – 30 Clean & Jerk For time (135/95) *starting with and EMOM 4 Burpee over Bar At the 10:00 Mark, Start: C. 7:00 EMOM of 5 Strict T2BRead More
A. Weighted Pistols 4 – 4 -4 -4 -4 (2 ea leg) B. 5:00 DU Flight Simulator (increase by 5 each attempt) C. 10:00 Increasing Ladder (pistols by 2 ea round) 2 Pistols + 10 Side-to-front delt raise (10-15#) + 20 DU 4 Pistols + 10 Side-to-front delt raise + 20 DU…etc D. 7:00 Sled...Read More
