MONDAY A1. Cossack Squat; 5-10 reps; x3 A2. Frog Pump; 30 reps; x3 B. Front Squat @ 3010; 5 reps; x3 @ 60% of 1RM C. For Time: 10-1 Wall ball @ 9kg/6kg 1-10 Burpee ie. 10 wall balls 1 burpee, 9 wall balls 2 burpee… TUESDAY A. Bottoms-Up KB Press @ 3030; 3-5 reps/arm;…
MONDAY A. Back Squat – 1RM B. For Time: COMP 21-15-9 Front Squat @ 60/40kg C2B RX 21-15-9 Front Squat @ 50/40kg Pullup FITNESS 21-15-9 Front Squat Ring Row x2 TUESDAY A. Filthy Fifty 50 Box jump @ 24″/20″ 50 Jumping pull ups 50 Kettlebell swings @ 24kg/16kg 50 Walking Lunge 50 Knees to elbows…
MONDAY A1. Back Squats; 5 reps @ 86%, x3 A2. Strict Pull Ups; AMRAP; x3 B. 4 Rounds of INTENSITY!!!: 20 Front Rack KB Walking Lunge Row 500m ***Rest 5 min between rounds TUESDAY A1. Behind neck strict press @ 3010; 6-8 reps; x4 A2. DB External Rotations @ 3010; 8-10 reps; x4 B. 20-19-18-17-16-…-1…
MONDAY closed TUESDAY A1. Back Squats; 5 reps @ 83%, x5 A2. Pronated Pull Up Hold; 1 rep ALAP chin above bar; x5 B. DB/KB Front Rack Box Step up @ 3010; 8-10 reps/leg x3 – 20″ box C. For Time: 21-15-9 Push Press @ 40kg/30kg Pull up Burpee over barbell WEDNESDAY A. Hang Power…
MONDAY A1. Back Squats; 5 reps @ 80%, x5 A2. Chin Up Hold; 1 rep ALAP chin above bar; x5 B. DB Split Squat @ 3010; 8-10 reps/leg x3Â – build on last week C. 4 min AMRAP – ALL OUT 30/20 cal Ski Burpee 6″ reach *Score is burpee reps TUESDAY A1. Standing Supinated…
MONDAY A1. Back Squat; 5 reps @ 76%, x5 (or 5×5) A2. Chin Up Hold; 1 rep ALAP Chin above bar; x5 B. DB Bulgarian Split Squat @ 3010; 10 reps/leg x3 C. FOR TIME – ALL OUT: 20 Thrusters @ 40/30kg Row 400m TUESDAY A1. Standing Supinated BB Press @ 3010; 8-10 reps; x3 A2.…
MONDAY A1. Back Squat; 8-6-4-2-1 – build weight as you go; x5 A2. Chin Up @ 30×2; AMRAP; x5 B. S.A. KB/DB Forward Lunge; 20 reps; x3 – change arms after 10 reps – HEAVY! C. For max reps/calories: 2 min Bike/Row + 1 min rest + 2 min Thruster @ 50/35kg + 1 min…
MONDAY A1. Back Squat; 20 reps; x3 A2. Ring Row @ 3012; 10 tough reps; x3 – 2 sec pause @ chest. everyone does this, even strong peeps if they set up with whole body laying on floor this is tough + B. For max reps 5 Minutes of Burpee Box Jump-Overs @ 24″/20″ +…
MONDAY A. Front Squat; 1RM B. “Fran” 21-15-9 Thruster @ 40/30 Pull up TUESDAY A. 40 min AMRAP, teams of THREE, reps broken up as needed; Row 2,000m 150 cal bike Ski 2,000m 100 Burpees 200 Box Jumps (Step Down) WEDNESDAY A. MOBILITY MAYHEM B. OHS; 1RM C. “Cindy” 20 min AMRAP 5…
MONDAY A1. Front Squat; 5 reps @ 85% of 1rm; x2 A2. Kipping Pullup; AMRAP; x2 B. Squat Clean; Every 90 sec for 5 sets C. 5 Rounds for Time of: 3 Power Cleans @ 70kg/45kg 6 Front Squats @ 70kg/45kg 12 Alt. Leg Forward Lunge @ 70kg/45kg TUESDAY A. 30 min AMRAP: TEAMS…
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