12/07

GROUP A A. Below Knee Squat Snatch. Squat Snatch; 1.1; x5, rest 2 min – heavier than last week B. Thruster; 2-3 reps; x4, rest 2 min C. 6 rounds 6 Thruster 6 Burpee 6 C2B Pullup GROUP B A. Below Knee Power Snatch. Below Knee Squat Snatch; 1.1; x6, rest 90 sec B. Thruster;…

11/07

20 min AMRAP; In teams of 3, Row for max meters – each partner working for 1 min at a time + rest 2 min + 20 min AMRAP; In teams of 3, Ride for max meters – each partner working for 1 min at a time + rest 2 min + Hollow Rock –…

10/07

GROUP A A. Tall Jump. Tuck Jump. Broad Jump; 1.1.1; x8, rest 30 sec B1. Deadlift; 2-4 reps; x5, rest 2 min B2. Handstand Pushup @ 20×0; AMRAP; x5, rest 2 min C. For Time 15-12-9 STRICT Pullup STRICT Ring Dip 15-12-9 Kipping Pullup Kipping Ring Dip GROUP B A. Tall Jump. Tuck Jump. Broad…

8/07

GROUP A A. AK Squat Clean & Jerk; 2 reps; x6, rest 90 sec quick in loans B1. Front Squat @ 20×1; 10-8-6-4-2; rest 1 min B2. Weighted CHINup @ 20×0; 1-2 reps; x6, rest 2 min C. Scap work to finish GROUP B A. AK Squat Clean & Jerk; 2 reps; B1. Front Squat…

5/07

GROUP A A. Below Knee Squat Snatch. Squat Snatch; 2.1; x5, rest 2 min B. Back Squat; 5 EMOM for 10 min C. 8 min AMRAP 5 Power Clean @ 60/40kg 5 Lateral Bar Burpee GROUP B A. Below Knee Power Snatch.OHS; 2.1; x6, rest 90 sec B. Back Squat; 20-15-10-5; rest 2 min C.…

4/07

A. TUNNEL – Teams of 4; -2 lengths of gym walking lunge -50 cal airdyne -50 abmat situp -500m row -2 lengths of gym bear crawl -50 double unders -50 cal airdyne -50 abmat situp -500m row -1 length of gym burpee broad jump B. bird dog; 20 alt; x4, rest 60 sec

3/07

GROUP A A. OH Toss; 1 every 30 sec for 6 min B1. Deadlift; 1.1.1.1.1; x5, rest 2 min – drop bar @ top B2. Weighted Ring Dip @ 30×0; 5-9 reps; x5, rest 2 min C. For Time 15-12-9 STRICT Pullup HSPU 15-12-9 Kipping Pullup Hand release pushup GROUP B A. OH Toss; 1…

2/07

21-15-9 Wallball (or goblet squat if new) burpee + rest 5 min + 5 rounds 15 box jump 15 ball slam + rest 5 min + 50 double unders 10 toes to bar 40 double unders 10 toes to bar 30 double unders 10 toes to bar 20 double unders 10 toes to bar 10…