Warm up: 3 Rounds: 8 Back extensions / 12 Air squats
- Deadlift: 2 x 5 reps @ 80%
2. As many rounds as possible in 12 Minutes of:
200 Meter row
20 Overhead squats 45 / 33
10 Pullups
Warm up: 3 Rounds: 8 Back extensions / 12 Air squats
2. As many rounds as possible in 12 Minutes of:
200 Meter row
20 Overhead squats 45 / 33
10 Pullups
Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar
1 Hang Snatch (yes Squat)
2. Every minute on the minute for 10 minutes:
1 Hang Snatch (yes Squat)
3. For Time:
400 Meter Run
40 Calorie Row
400 meter run
I go you go for 10 Rounds:
Rounds 1 – 5
15 Calorie Bike
15 Pushups
Rounds 6 – 10
200 Meter run
20 Kettlebell swings
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5
1 Power clean and jerk
2 Muscle ups or something else
1 Clean and jerk
2 Muscle ups or something else
2. For time:
30 Calorie row
Warm up: Get ready to snatch
As many rounds as possible in 5 minutes of:
5 Burpee Box jump overs
10 Calorie row or bike
Rest 5 minutes, at the 10 minute mark:
10 rounds for time of:
15 / 12 calorie row or bike
1 snatch (choose own weight) ONE attempt at each snatch per round.
Score is total snatch weight divided by time.
Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight lifted will be 150 lbs x 8 = 1200 lbs. If the workout takes you 550 seconds (9 minutes and 10 seconds) you divide 1200 by 550 and get a score of 2.18. The higher the final number the better.
Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL
1 Front squat + 5 Back squats
*Sets across. Go heavier than last week
2. For Time:
1000 Meter Row
80 Kettlebell Snatch (40 per arm)
60 Ring Push ups
40 Pull ups
20 Kettlebell Jumps
Warm up: Dynamic mobility
Warm up: Ring rows / Pushups
2. 3 Rounds for time:
500 meter row
20 Handstand pushups
Warm up: Leg swings / Butt kickers / Banded good mornings
Parallette Passthroughs x 12
Glute Ham raise x 12
2. As many rounds as possible in 10 Minutes of:
200 Meter row
20 Kettlebell swings
20 Sit ups
Warm up: X walk / Good mornings / KB swings
2. 5 Rounds for time:
5 Deadlifts
300 Meter row