7/08

WARMUP = 7 min double under practice + 10 Min AMRAP; www.theupcenter.org/wordpress/linux/ 10 wall ball 10 V-Up + Rest 5 min + FOR TIME: Row 500m 20 Burpees + Single Arm KB Farmer Carry; 60 sec/side; x4, rest 60 sec between sides – HEAVY!

6/08

GROUP A case based A1. HSPU; AMRAP(-1); x5, rest 60 sec A2. Renegade Row @ 30×1; 8-10 reps; x5, rest 60 sec A3. Ring Dip @ 3010; 4-6 reps; x5, rest 60 sec A4. Kipping Pullup; AMRAP (-1); x5, rest 2 min B. 12 min AMRAP Row 1k 50 Burpees AMRAP Double unders GROUP B…

5/08

A. AK Power Clean; 1 EMOM for 10 min B. Front Squat @ 22×1; 2-4 reps; x5, rest 2-2:30 min C. KB Swing Cluster; 10.10- Tough reps; x5, rest 60 sec – eye level D. DB Split Squat @ 3010; 6-8 reps; x3, rest 30 sec between legs

31/07

WARMUP = 7 min double under practice + 9 Min AMRAP; 6 power clean 12 Nurpee + Rest 5 min + Row 1K +NO REST+ 5 rounds; 15 wall ball 40 double unders (A must do doubles – B can do x3 singles) + Single Arm KB Farmer Carry; 60 sec/side; x4, rest 60 sec…

30/07

GROUP A A1. HSPU; AMRAP(-1); x5, rest 60 sec A2. Pendlay Row @ 32×0; 5-6 reps; x5, rest 60 sec A3. Kipping Ring Dip @ 3010; 4-6 reps; x5, rest 60 sec A4. Strict CHINup @ 4010; AMRAP (-1); x5, rest 2 min B. 5 min AMRAP; 3 wall climb 10 Box Jump +NO REST+…