Call Now12/12
A. Strict Press @ 1011; 4-5 reps x4; rest 3 min
B1. DB Split Squat @ 3010; 8-10 reps/leg x3 sets/leg; rest 20 sec
B2. Ring Dip @ 2222; AMRAP (-2) x6; rest 40 sec
C. Accumulate 4 min total in FLR
9/11
Five Rounds
40 Double Unders
30 KB Swing
20 Burpees
10 Pullups
8/12
A1. Deadlift @ 1211; 5-6 reps; x4, rest 2 min
A2. Handstand Push Up @ 2011; AMRAP; x4, rest 2 min
B. Run 1k @ 85%
C. DB Ext Rot @ 2020; 8-10 reps/arm; x3, rest 1 min between arms
7/12
Power Snatch @ 13X0; 2-3 reps; x5 rest 2:30 between sets
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Five Rounds
4 Thrusters @ 3/4 BWT
10 Pushups
15 Box Jumps (24″/20″) AFAP
*Rest 5 min between rounds
5/12
A1. DB Split Squat @ 3010; 8-10 reps/leg x3 sets/leg; rest 20 sec
A2. Ring Push Up @ 2222; AMRAP (-2) x6; rest 40 sec
B. work lift from off the whiteboard
C. Accumulate 4 min total in FLR
2/12
2 rounds;
5 touch and go Clean & Jerk @ 3/4 BWT
10 unbroken pullups
Run 500m
*rest 8 min between rounds
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3x AMRAP knees to elbows; rest 2 min between sets
1/12
Four Rounds @ 90% effort
30 sec work/rest;
-KB Swing
-Box Jump
-Lunge
-Burpee
-Squat
*rest 2 min actively at the completion of each round
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Powell Raise @ 3010; 8-10 reps per arm x 3
30/11
Five Sets
Back Squat @ 30×0; 4-6 reps
rest 10 sec
Ring Dip @ 21X1; AMRAP (-2)
rest 4 min
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Side Plank
Hold each side as long as poss/until form begins to break
29/11
Power Snatch
20 min to build to a tough single (NOT 1rm)
–
Run 100m x 4
*rest 4 min between rounds
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Tabata Situp