A. Back Squat; 10-8-6-4-2; rest 2 min, build each set – no fails
B. WRITE SCORES ON BOARD
PERFORMANCE:
Tabata Row
Rest 1 minute
Tabata Frog Jump (Full Depth Squat)
Rest 1 minute
Tabata C2B Pullup
Rest 1 minute
Tabata Kipping Ring Dip
Rest 1 minute
Tabata Toes To Bar
FITNESS:
Tabata Row
Rest 1 minute
Tabata Air Squat
Rest 1 minute
Tabata Jumping Pull Up or Ring Row
Rest 1 minute
Tabata Pushup/Box Push Up
Rest 1 minute
Tabata Sit Up
A1. OHS @ 20×0; 3-4 reps; x5, rest 60 sec
A2. Supinated Chin Over Bar Hold; ALAP; x5, rest 60 sec
B. WRITE SCORES ON BOARD
PERFORMANCE:
12 minute AMRAP:
3 Rope Climb – Legless if possible
7 Squat Snatch @ 60kg/40kg
50 Double Unders
FITNESS:
12 minute AMRAP:
3 Sit-To-Stand Rope Climb /OR/ 10 TOUGH Supinated Ring Row
7 Power Snatch
60 Sec DU Practice
FOR TIME:
1 Round of;
120 Double Unders
60 Air Squats
30 Hang Power Snatches @ 40kg/30kg – or KB Swings
Then 2 Rounds of;
60 Double Unders
30 Air Squats
15 Hang Power Snatches @ 40kg/30kg – or KB Swings
Then 3 Rounds of;
40 Double Unders
20 Air Squats
10 Hang Power Snatches @ 40kg/30kg – or KB Swings
Client of the Month for February 2017 is Nina Cao! Meet Nina, she joined us almost a year ago, and she’s Jason’s sister who is an active client of ours. When she first started she was this timid little girl who always loved grabbing the purple 6kg kettlebells each time there were kettlebell swings in…
DetailsA1. OHS @ 21×0; 4-5 reps; x5, rest 60 sec
A2. Supinated Chin Over Bar Hold; ALAP; x5, rest 60 sec
B.
PERFORMANCE:
12 minutes FOR QUALITY:
2..4..6.. Ladder
BS @ BWT
Ring Dip with 3 Sec Turn Out Hold @ Top
–
FITNESS:
12 minutes FOR QUALITY:
2..4..6.. Ladder
Goblet Squat
Box Dip with 3 Sec Hold @ Top
A.
PERFORMANCE:
AMRAP in 15 minutes;
21 Squat Cleans @ 50kg/35kg
30 T2B
15 Squat Cleans @ 50kg/35kg
20 T2B
9 Squat Cleans @ 50kg/35kg
10 T2B
–
FITNESS:
AMRAP in 15 minutes;
21 Squat Cleans
30 QUALITY V-Ups
15 Squat Cleans
20 QUALITY V-Ups
9 Squat Cleans
10 QUALITY V-Ups
–
Rest 5 minutes
B. EMOM x 18 minutes
#1 – 2 Lengths Gym HEAVY S/A KB Farmers Carry L Hand
#2 – Side Plank ALAP L Side
#3 – Hollow Hold 45 Sec
#4 – 2 Lengths Gym HEAVY S/A KB Farmers Carry R Hand
#5 – Side Plank ALAP R Side
#6 – REST
A1. DL @ 3210; 6-8 reps; x5, rest 60 sec
A2. HS Hold; ALAP; x5, rest 60 sec
B.
PERFORMANCE:
FOR TIME – SPRINT!:
20 Push Presses @ 40kg/30kg
20 Burpee Pull Ups @ 6″
10 Push Presses @ 40kg/30kg
10 Burpee Pull Ups @ 6″
–
FITNESS:
FOR TIME – SPRINT!:
20 Push Presses
20 Burpees 6″ Reach
10 Push Presses
10 Burpees 6″ Reach
C. Cool down and stretching
Details
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