10/06/15

A. Strict Press Work up to a Heavy Single Then 4 minute AMRAP @ 60% of Heavy Single weight B. 32 minute workout (2 minutes work, 2 minutes rest, x8, alternating rounds) Odd Round: 10 UNBROKEN Thrusters @ 40kg/30kg 10-20 Kipping Pull Up AMRAP Burpees Even Round: 10 UNBROKEN Power Cleans @ 40kg/30kg 5-15 Kipping…

09/16/16

A. Rope Climb Work L1: Technique Refinement L2: Working on Legless Rope Climbs B. 16 minute AMRAP 30 Double Unders 10 Push Press @ 50kg/35kg 1 Rope Climb / 1 Negative Pronated Hold ALAP / Sit To Stand Rope Climb / Ring row 10 Burpee Pull Ups 30 KB Swing @ 24kg/16kg

07/06/16

A. Glute Mobility + Activation work B. Single Leg Romanian Deadlifts; 10 reps x 5 sets C. Teams of TWO: 500m Row 50 ABMAT Sit ups 400m Row 40 ABMAT Sit ups 300m Row 30 ABMAT Sit ups 200m Row 20 ABMAT Sit ups 100m Row 10 ABMAT Sit ups **P1 does row while P2…

03/06/16

A. Rope Climb TECH B. Rope Climb 10 minute AMRAP C. Tabata x 20 minutes Pushups Situps Air Squat Row *20 sec work 10 sec rest x8 rounds each station. 1 min rest after each station. do all 8 rounds before moving stations. 20 min total timer work

02/06/16

A. One round of this couplet every 90 sec for 15 min; Hang Power Snatch.OHS.Hang Squat Snatch *Increase weights as you go B. 20 minute AMRAP Min 1 – 10 Alternating Single Arm Russian KB Swings @ 24kg/16kg Min 2 – Bike/Row (17/12 Cal) Min 3 – 10 Hang Power Snatch @ 40kg/30kg Min 4…

30/05/16

A. Ring Muscle Up Technique B. 13 minute AMRAP: 1-5 Ring MU OR 5-10 C2B // 5-10 Pull up // 10 TOUGH Pronated Ring Row To Armpit 5-10 Ring Dip // 5-10 Box Push up // 5-10 HR Push up + 10 OHS @ 40/30kg // 10 FS @ 40/30kg 20 BJ @ 24″/20″