5 rounds for reps: 1:00 of Russian KBS (2/1.5) 1:00 of Burpee DB Box Steps (db in each hand, any moderate weight) 1:00 of Cals of Bike or Row 1:00 of REST Accumulate: 15 Bar muscle-ups/Ring muscle ups or 30 Chest to bar Pull-ups or 40 Kipping Pull-ups and scales alike. Read More
WU: 1k Row ABCs side leg lifts, each leg SS: Build to a heavy 1 rep Paused Back Squat (3 count pause) *16 min cap “Diet DT” 5 RFT: 12 Hang Power Cleans (105/75) 9 Front Squats 6 Shoulder to overhead *12 min cap.Read More
Dynamic warmup Each for time: 800m run -rest 2 min 600m run -rest 1:30 min 400m run -rest 1 min 200m run -rest :45 sec 100m sprint Acc: 3 x 5-10 Kip Swings on rings (make em pretty) Accumulate 10 Total Rope Climbs (any style) Mobi: 2 mins of wall split 1 min of sit&reach...Read More
For Time: 1000m Row 50 WBS (20/14#, 11/10′) 30 Power Snatches (75/55) Acc: 3 x 10 DB Hang Squat Cleans (heavy) 8-10 DB Bench Press (heavy) 1 set of Unbroken Double-Unders Alternate, rest as needed. Read More
SS1: Find a max of the complex in only 6 sets: 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk SS2: Build to a Heavy 3 Rep Push Press using the following rep scheme: 10 – 8 – 6 – 5 – 4 – 3 15 min cap. Acc: 3 x 10-15 Tight...Read More
EMOM x 8 1- 15/12 Cal Row 2- 5/5 Single Arm DB Thrusters (any weight) *rest 2 min EMOM x 8 1- 15/12 Cal Row 2- 8 Alternating DB Squat Snatches Acc: 3 x alternating 10 GHR (Glute Ham Raise) :30 sec Superman hold with pvc Read More
WU: 2 mins of AD, Row, or DU Band & PVC mobility SS: Build up to a Heavy 3 Rep Overhead Squat using the following rep scheme: 12 – 10 – 8 – 6 – 4 – 3 18 min cap. 7 min AMRAP: 30 DU 20 Push-ups 10 Pull-ups MOBI: Clock stretch (shoulders), Forearm...Read More
