1) Take 10 Minutes to work on
gymnastics
pull ups
ttb
MU
HSPU
Handstand walk
2) With a partner complete as many
rounds as possible in 20 minutes of
the following:
200m run together
20 Kettlbell Swings (24/16kg)
20 Burpee Box Jump overs(24/20'')
20 Pull ups Read more »
1) Power Clean Complex
3 Sets of
60%(light and fast)
1 Clean pull
1 Power clean
2 Hang Power cleans
2) "Nancy"
Complete 5 Rounds of the following
for time
400m run
15 Overhead Squat(95/55lb)
Optional Core Work:
40 x Russian Twists
40 x Leg Raises
40 x Crunchy Frog
40 x Mountain Climbers
40 Read more »
1) Complete 2 Rounds not for time
of:
2 Rope climbs
5 Pistols
5 Hand stand push ups
2) Complete the following for time
1600m Row
1 Mile Run
800m row
800m run
400m row
400m run Read more »
1) Squat Clean and Jerk
3 x 2 @ 92%
2) Complete the Following for time :
30-20-10
Wall balls
Hand Release Push ups
3) rest 5 Minutes
400m run sled pull for time
(1/2x body weight)
rx+
30 WB 30/20
15 HSPU
20 WB
10 HSPU
10 WB
5 HSPU Read more »
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1) Overhead squat
3 x 2 @ 92%
2) Complete 5 rounds for time of:
4 Pull ups
4 Hang power cleans (135/95lb)
4 Box jumps (24/20”)
RX+
2 Muscle ups
4 Hang power cleans (155/105LB)
4 Burpee box jumps (24”/20”)
Optional Core Work:
“Death by Planks”
2 minutes in each:
Right Side Plank
Left Read more »
With a partner, complete the
following in any order. Split reps
however you choose. Only one
person works at a time.
10 rope climbs
2,000m run
100 kettlebell swings (24/16kg)
100 burpees Read more »
