2 rounds not for time:
1 Rope climbs or 3 Muscle ups
5 Pistols each leg
10 shoulder taps (slower the better) or max distance handstand walk
Accumulate the following for time:
2000m Rowing
800m Sled Pull (115/85)
1 mile run
40 Burpees onto plate Read more »
With a partner, complete as many rounds as possible in 18 minutes of
250m Row
10 Shoulder to Overhead (135/85)
25 Double Unders
10 Pullups
25 Situps
Partners alternate movements each round Read more »
1. Every Minute on the Minute for 10 Minutes complete
odd: 5 Front Squats @ 65% 1RM
even: 5 Eccentric Pullups
2. 21-15-9
Goblet Squats (32/24)
Toes to Bar Read more »
Complete as many reps as possible in 20 minutes of the following ladder:
1 Clean and Jerk(155/105)
200m Run
2 Clean and Jerks
200m Run...
Continue adding 1 Clean and Jerk each round Read more »
1. 3 rounds not for time:
2 Tire Flips with or without a partner --or 5 ring dips/5 negative dips
4 Atlas stones ground to overshoulder
30 second Handstand hold/30ft hs walk
5 Bar muscle ups
2. Complete For time:
1000m Row buy in then
3 Rounds of
400m run
2 Legless Rope Climbs
Read more »
1) Every Minute On the minute for 10
rounds
Even Minutes
:4 Deadlift @65%
Odd Minutes:
4 KB Sots Press each arm
(Heavy as possible without
breaking form)
2) For 7 Minutes complete as many
reps as possible of the following
adding 1 rep each round of:
1 KB Swing (24/16kg)
1 Box Jump(24/20'')
2 Read more »
Complete 6 Rounds for time of:
3 Snatch (115/75lb)
6 Chest to bar pull ups
12 Wall Ball(20/14lb)
24 Double Unders
100m Run
RX+
3 Snatch 135/85lb
3 Bar Muscle ups
10 wb (30/20lb)
24 DU
100M run
Scale-
95/55lb Snatch
pull ups
14/10lb wb
x2 single unders Read more »
