A. Gymnastics – work on Pull-up progressions B. Double Under Practice C. For time: 25 – 20 – 15 – 10 – 5 C2B Pull-ups 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups 50 – 40 – 30 – 20 – 10 Double Unders D. Accumulate 2:00 “L” SitRead More
A. Front Squat 3 – 3 – 3 (:03 pause in the hole) B. “Loredo” – 6 Rounds for time (Mod: 6/5/4) 24 Air Squat 24 Push Up 24 Lunge Step (alternating) 400 Meter RunRead More
A. Build up to a heavy Thruster B. For time: (have athletes shoot for 10:00 or below) 21 – 15 – 9 Row for Calories Thrusters (95/65) C. NFT – 3 Rounds 10 Standing 1-arm KB side crunch (each side) 20 Russian Twists (slam ball) (R+L=1)Read More
A. Strength: DB Bench Press 5 – 5 – 5 – 5 – 5 DB Bent Over Row 10 – 10 – 10 (ea arm) B. 8:00 AMRAP 8 KB Swings (HAP) 8 Burpee Box Overs C. Tire Flip Race *split teams, race a tire around the 200 loop, alt flips (you can go farther...Read More
A. 5 Rounds (not for score) :30 Back Squat (135/95…can use rack to keep bars off floor) :30 REST :30 Toe-2-Rings :30 REST :30 20 Meter Shuttle Run (5/10/15/20) :30 REST B. 6:00 Rope Climb RelayRead More
On a Running Clock: A. 0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple) B. 10-20:00 complete “Diane” 21 – 15 – 9 Deadlift (225/155) Handstand Push-ups *rest in any time remaining C. 20-30:00 Row Intervals :30 Sprint / :30 RESTRead More
A. 10:00 Death by Strict Pull-ups B. 10:00 OT2:00: 50 Meter Sled Push C. 10:00 AMRAP 20 Meter Lunge Step 10 Meter Burpee Broad Jumps 10 Meter HW Walk (:30 HS Hold/shoulder taps: wall facing) NOTE: break into groups each location, 1:00 transition b/t ABCRead More
A. Weigthted Pistol 5 x 5 (ea leg) B. For time: 800 Meter Run 40 Pistols (20 ea leg) 40 HR Push-ups 800 Meter Run C. 3 x 20 Reverse Hyper (GHD)Read More
