Fitness A. Front Squat 3 x 10, Rest 2 minutes B. 90 secs ON/90 secs OFF x 5 5 “Heavier” deadlifts 5 Burpees 15 Abmats Max Wall Ball Shots Rest 90 secs 800m Run Performance A. OHS 5,5,3,3,1,1, Rest 90 secs B. 90 secs ON/90 secs OFF x 6 3 […]
Fitness A. Skill Work B. 20 Min AMRAP: Row 500m 20 Russian Swings (1.5/1) 15 Lateral Jumps 10 Pull Ups Rest 60 secs Performance A. Skill Work B. 4 Rounds: 100m Run 20 KB Swings (28/20) 15 Burpee (No Push Up) Box Jumps 10 CTB 200m Run Rest 4 minutes
http://youtu.be/rdynPpnx1hs Keep in mind that these guys weight about 123lbs! Fitness A. Clean 5-4-3-2-1, rest 2 mins B. 5 Rounds 10 Clean & Jerk (115/75) 10 Box Jumps (step-down (24/20) 15 Push Ups Rest 90 secs C. 2 Mins in FLR (try to go unbroken) Performance A. Tall Drop Cleans […]
Fitness A. Floor Press 3 x 12, Rest 2 mins B. 5 Rounds: 10 Shoot Throughs (Single count) 15 Ball Slams 10 Burpees 15 Walking Lunges (each leg) Performance A. Floor Press 5.5.5 x 3, Rest 20 secs, Rest 2 mins B. For Time: 10 TTB 20 KB Swings (2/1.5) 10 TTB […]
Fitness A. Strict Press 3 x 8, Rest 90 secs B. 15 Min AMRAP: 200m Run 10 Wall Ball Shots (20/14) 5 Pull Ups Performance A. Snatch Balance 5 x 3, Rest 90 secs B. For Time: 1k Row 100 Wall Ball Shots 50 Pull Ups
1 Mile TT Then… Skill work
Fitness A. Push Press 5 x 3 B. 3 Rounds: 35 Ball Slams (30/20) 25 Ab Mats 15 Jerks (95/65) C. 100 Flutter Kicks Performance A. Push Press 5 x 1 B. 10-9-8-7-6-5-4-3-2-1 Push Ups OH Lunges (45/25) Jerks (115/75) C. 200 Flutter Kicks
Lumberjack 20 20 Deadlift (275) 400m Run 20 KB Swing (2 pd) 400m Run 20 OHS (115) 400m Run 20 Burpees 400m Run 20 Pull Ups 400m Run 20 Box Jumps (24/20) 400m Run 20 Squat Cleans (115) 400m Run
Fitness A. 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean x 5, Rest 90 secs B. 10 Min AMRAP: 7 Jumping Pull Ups 7 Shoot Throughs (2-Count) 7 Push Ups C. Accumulate 3 mins in FLR Performance A. 1 Power Snatch + 1 Hang Squat […]
Warm Up: OH Walks 5 Min AMRAP: 7 Front Squats (115/75) 5 Pull Ups Rest 3 Mins 5 Min AMRAP: 7 Push Press (115/75) 20 DUs Rest 3 Mins 5 Min AMRAP: 10 Wall Ball Shots (20/14) 7 TTB
