Friday…Snatch / Overhead Walking Lunges
As many rounds as possible in 8 mins of: 5 Dumbbell Snatch (one arm – L)s 35 lbs 20 ft Db Overhead Walking Lunge (One Arm L) 35 lbs 5 Kettlebell Snatch (one arm – R)s 35 lbs 20 ft Db Overhead Walking Lunge (One Arm R) Post total rounds.
Thursday…Clean / Jerk
1 clean and jerk the 1st min, 2 clean and jerks the 2nd min, 3 clean n jerks the 3rd min… Continue on until you can no longer complete all reps within the minute. Post total rounds and reps.
Wednesday…Ring Dips / Step Ups / Sit-ups
As many rounds as possible in 10 minutes of: 10 Ring Dips 15 Weighted Step-ups (65/45), (24/20) 20 Sit-up Post total rounds.
Tuesday…Box Jumps / Bottom to Bottom Air Squats
Tabata Box Jumps Tabata Bottom to Bottom Air Squats 8 Rounds of each, No rest in between.
Monday…Ring Rows / Ball Slams / Double Unders
As many rounds as possible in 10 mins of: 5 Ring Rows 10 Ball Slams 25 Double Unders Post total rounds.
Friday…Back Squat / Deadlift / Bench Press
Find your best back squat at 5, 3, and 1 reps Find your best deadlift at 5, 3, and 1 reps Find your best bench-press at 5, 3, and 1 reps You will probably not be able to get in all of these lifts. If you can not. Try and get ones that you do [...]
Thursday…Wallball / Pull-ups / Ring Dips / Ring Rows
2 minute AMRAP of Wall-balls Immediately do as many strict pull-ups(as mentioned above) as possible in 2 minutes *Rest 2 minutes 2 minute AMRAP of Wall-balls Immediately do as many ring-dips as possible in 2 minutes *Rest 2 minutes 2 minute AMRAP of Wall-balls Immediately do as many ring rows as possible in 2 minutes
Wednesday…Clean & Jerk / Double Under
Clean & Jerk 1-1-1 Then… For 20 minutes complete 2 minutes of work followed by 1 minute of rest of: Double Unders or Single Unders
Tuesday…Hollow Rock / Arch Rock / One leg Squats
Complete 3 Rounds: NO TIME COMPONENT…REPEAT NO TIME COMPONENT Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.) Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a [...]
Monday…Front Squat / Thruster / Row
Front Squat 3-3-3-3 Then… For time: Dumbell Thruster 21 reps Row (300m) Dumbell Thruster 18 reps Row (300 m) Dumbell Thruster 15 reps Row (300 m)
