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.) 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.) 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 1, 2, 3, 4, 5, ...ETC Toes to Bar Pullup Chest to Bar Pullup B/W ea. round run 100m -Challenge yourself to hang on longer than what is comfortable 2.) 7 Rounds 3 Tire Flips 1 Rope Climb