1.) 20 min to establish 1RM Strict Press -Don't repeat a current personal record. Go at least 1lb over! 2.) Every 2:00 for 4 Rounds with :20 sec rest Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" *3.) 4x20 Kipping HSPU -Rest as needed between sets *4.) 3 Rounds @ 40% Power Snatch Max 5 Behind the Neck Push Press Snatch Grip 5 Muscle Snatch 5 Power Snatch Balance
1.) 20 min to establish 1RM Power Snatch -Don't repeat a current personal record. Go at least 1lb over! 2.) 10-8-6-4-2 Strict Pullups GHD Situps with Medball 14/10lb *3.) 15 min Bar Muscle Up practice *4.) 5x5 Clean Grip Deadlift @ 95% of SQUAT Clean
1.) 20 min to establish 1RM Power Clean -Don't repeat a current personal record. Go at least 1lb over! 2.) With a partner, complete as many rounds as possible in 15 minutes of: 30 Double Unders 15 Pull ups 15 Push ups 100-meter run
For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
1.) 20 min to establish 1RM Back Squat -Don't repeat a current personal record. Go at least 1lb over! 2.) 5 rounds for time :30 bar hang 100' farmer carry with 2 dumbbells (you choose weight) 40' HSW *3.) 3 Rounds 10 Reverse Hyper 10 SLOW Good Mornings 75/55lb 5 Deficit Deadlifts @ 60% (Stand on 45lb plates)
1.) EMOM 12 OR *4. Odd min: Freestanding HS Hold Practice Even min: 4 Sandbag Cleans (Have half class start on opposite stations) 2.) 5 Rounds 100m Plate Pinch Carry 35/25lb plates 20 Alt. Lunges in place with one plate overhead *3.) 15 min practice ring muscle ups *4.) 20 min to establish 1RM Back Squat (if you missed it last Friday) -Don't repeat a current personal record. Go at least 1lb over!
1.) EMOM 10 Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up) Even: 5 Box Jumps 36/30" (Go higher if it's too easy) 2.) 21-15-9 Hang Power Clean and Jerks 45/35lb Snatch Balance *3.) 3x3 DSHSPU (deficit strict) 2x45 plates 3x5 DSHSPU 1x45 3x10 SHSPU no deficit
1.) OR *3.) Every 2 min for 5 Rounds .4 mile Assault Bike, then ME Double Unders 2.) 30-20-10 Kettlebell Swings 70/53lb -One Arm Overhead KB Carry 100m Door to Door after each round -Anytime you set the KB down, do 10 KB Deadlift penalty *3.) 20 min to establish 1RM Deadlift (if you missed it last Saturday) -Don't repeat a current personal record. Go at least 1lb over!
1.) 10 min AMRAP 10 Alt. DB Squat Snatch 50/35lbs 15 Burpees 50 Double Unders REST 5 min 10 min AMRAP 20 Kettlebell Swings 53/35lb 40ft Overhead Kettlebell Lunge, alt. Legs *2.) Accumulate 2 min free standing HS Hold -Every time you come down perform 20 DUBS (scale to the wall for 3 min)
1.) Partner Bar Muscle Ups/Assault Bike Accumulate 50 Bar Muscle Ups EMOM Do 10 cal Assault Bike -While one partner is working on Bar Muscle Ups the other partner is hanging from the pull up rig rOpE cLiMbS 2.) 5x200m Run with 25/15lb Plate (carried however you choose) Rest 1 min after each round