3×3 Back Squats (allow about 20 minutes) (attempt at or above previous weeks) OTMx9 (out of a rack) Min. 1-3: 3 FS + 1 SJ Min. 4-6: 1 FS + 1 SJ Min. 7-9: 1 SJ OTMx7 PS+OHS+SSRead more

Parallette skills & drills (15-20 minutes) 10 Left leg heel taps over parallette 10 Right leg heel taps over parallette 10 Both legs heel taps over parallette 2 sets :10 Support (High Plank) + :10 Extension (High Hips Dip Support) 1 set Walk throughs Support, extension, support, extension, support 1 set on each 4 shoot throughs 4 shoot throughs with 1 push up & 1 dip 4 shoot throughs with 3 push up & 3 dip 4 Shoots +3PU +3shoots +3Dips +3shoots +2PU +3S +2D +3S +1PU +3S +1D +3S _________ Helen 3 Rounds 400 m. Run 21 KBS (24,16kg) 12 Pull Ups Scale up: Heavy Helen (32,24kg, CTB Pull ups)Read more

Teams of 3 or 4 (Relay Style) 27-21-15-9-3 GHDSU AB Cals KB SDLHP (32,24kg) Box Jumps (24,20″) Air SquatsRead more

Mainsite 170815 4 Rounds 25 Push Press (95,65) 50 Cal Row (or 600 m. Run) 100 Double UndersRead more

AMRAP20 10 Strict Pullups 10 Push Ups 10 TTB’s 20 m. suitcase / waiters walk (24,16 kg.) 20 m. suitcase / waiters walk Suitcase is hand at the side like farmers carry, waiters is hand overhead arm locked out. Switch hands on the way back. Scale 1: 5 Strict Pull Ups per round Scale 2: Ring Row 1:1Read more