Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps @ 31X1 For time: 100 Push ups 100 Sit ups 100 Air squats Time Cap 12 min *post your weights, score and feelings
Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps @ 31X1 For time: 100 Push ups 100 Sit ups 100 Air squats Time Cap 12 min *post your weights, score and feelings
Progression 8 min 4 animal movement (frog, crocodile, bear, caterpillar) Four (five) sets of: Deadlift x 6-8 reps Rest 60 seconds Turkish Get-Ups x 2 reps each arm Rest 60 seconds Strict Pull-Ups x 4-6 reps Rest 60 seconds…
Three sets of: Push Press x 6-8 reps Rest 60 seconds Overhead Walking Lunge w Plate x 20 steps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds AMRAP 15 minutes: 5 Push ups 10 Sit ups 15 Air…
Progression 6 min Turkish get up Every minute, for 18 minute do: 2 cleans (dead and from swing) + 2 one arm thruster and change arm AMRAP 12 min 5 One arm snatch 3 Windmil 1 OH squat Change arm…
In teams of Two 300m Carry run with partner then only one partner work at the time FRAN 21-15-9 Thrusters Pull ups then ANNIE 50-40-30-20-10 DU Sit ups then 100 Burpees
In teams of two, with only one teammate work at the time. 4 min AMRAPs Station 1 10 Box Jumps 5 Pull-Ups Station 2 10 Burpees 5 Dumbbell Ground to Overhead Station 3 DU *between each stations…
Four sets of: Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Kettlebell Floor Press x 8-10 reps Rest 60 seconds Floor Wipers 10 reps Rest 60 seconds In teams of two, alternate tasks to complete as many rounds…
Warm Up – 4 x 1 minute rope jump “Run” Every 20 sec, for 20 minute max wallball (20 sec work/40 sec rest – 20 sets) AMRAP 10 minutes #1 intermediate 5 Pull ups 10 Sit ups 15…
Warm up – 1000m run Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + (5-8 Ring Dips) Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: 45-60 seconds…