Complete for time with a partner:
Complete as many rounds as possible with a partner of
2 muscle ups
4 hand stand push ups
8 Kettlebell Swings (32/24kg)
Partner A completes a full round while Partner B runs a 200m. When both partners are finished with their work, swap and Partner B does a round Read more »
a. Bench Press:
Work up to a 1 rep max.
b. Overhead Squat:
Work up to a 1 rep max.
c. Complete at many rounds as possible in 7 minutes of:
100m sled pull (115/70lb)
12/8 push ups
200m run Read more »
With a partner, complete the following for time:
2,000m row
50 box jumps
2,000m run
Complete in any order, split work and exercises as necessary
Or, make up anything missed from earlier this week or complete tomorrow's max lifts if you will not be here. Read more »
3 attempts:
Vertical Jump
Power Clean
Work up to a 1 rep max
Complete the following
2 minutes max reps of Back Squat (50% 1RM, from rack)
rest 1 minute
2 minutes max pull ups
rest 1 minute
2 minutes max reps of shoulder to overhead (135/85lb, no racks)
rest 1 minute
2 minutes max Read more »
a. Deadlift: Work up to a 1 rep max.
b. Work up to a 1 rep max weighted pull up
c. Complete for time:
21 - 15 - 9
Kettlebell snatch (16/12kg)
Box Jumps (24/20") Read more »
a. Front Squat:
Work up to a 1 rep max.
b. Complete 25 hand stand push ups or 50 regular push ups for time. 5 min time cap
**one ab mat with no plates is allowed
**if you are able to do 1 hspu, do it hspus
**if you can do 1 perfect push up Read more »
a. Press:
Work up to a 1 rep max.
b. Complete max double unders in 2 minutes.***
***no scaling, see how many you can get.
c. Grace:
Complete 30 clean and jerks for time. Read more »