Warm up: 2 minutes on a thing / 10 Kang squats / 15 GHD sit ups
2. Every minute on the minute for 8 minutes:
6 Thrusters or Dumbbell thrusters
6 Box jump overs
Directly into every minute on the minute for 4 minutes:
8 Wallballs + 8 Burpees
*You can choose a higher or lower number depending on how hard you feel like trying
Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs
1. Every minute complete the following reps:
1 Deadlift @ Heavy
2 Wallballs
*Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute*
So minute 1 is: 1 Deadlift + 2 Wallballs, minute 2 is: 1 Deadlift + 4 Wallballs, minute 3 is: 1 Deadlift + 6 Wallballs
2. For time:
60 Pushups
60 Double unders
40 Sit ups
40 Double unders
20 Burpees
20 Double unders
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows
For time:
20 Rounds of:
1 Power snatch
5 Wallballs
15 Rounds of:
1 Snatch ( Heavier)
4 Box jump overs
10 Rounds of:
1 Power clean and jerk ( Heavier)
3 Toes to bar
5 Rounds of:
1 Power clean ( Heaviest )
2 Muscle ups
Warm up: 400 meter run / Dynamic mobility / Make someone smile
Every minute on the minute for 10 minutes:
10 Wallballs + 10 Pullups
Every minute on the minute for 10 minutes:
4 Burpees
40′ Sprint
4 Burpees
40′ Sprint
Every minute on the minute for 10 minutes:
20 Double unders + 6 Dumbbell snatches
*Adjust the reps per EMOM to match your ability.
*There is no rest between 10 minute efforts.
Warm up: 2 minutes of jump rope / 15 Air squats / 20 back extensions
Back squat x 1
2. For time:
100 Wall balls
50 Pullups
*Begin every 75 seconds starting at 0:00 with 20 Double unders
Big event coming up in November! Check it out here
Warm up: Get ready to Snatch
For time:
10 Rounds of:
1 Power snatch
6 Burpees over the bar
10 Rounds of:
1 Muscle up
6 Wallballs
10 Rounds of:
1 Snatch
6 Toes to bar
Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers
300 meter run
2. 6 Rounds for time:
12 Toes to bar
12 Wallballs
Warm up: 10 pushups / 20 mountain climbers / 15 bench dips
“The Test”
Every minute on the minute for 15 minutes:
5 Wallballs
4 Burpees
3 Wallballs
2 Burpees
1 Wallball
* If you fall off the wagon remove the 5 wallballs from each round
** If you fall off the wagon and into a thorn bush remove the 5 wallballs and 4 burpees each round
Rest 5 minutes:
Every minute on the minute for 10 minutes:
1 Power clean *ascend in weight
Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk
For time:
6 Rounds of:
6 Handstand pushups
30 Double unders
6 Rounds of:
2 Clean and jerks 225 / 155
2 Muscle ups
6 Rounds of:
10 Wallballs
6 Box jumps @ 30″ / 24″
Directly into:
6 Minutes to find a 1 Rep max Clean and jerk
Warm up: 400 meter run / 10 Wallballs / 10 Burpees
For time:
60 Pullups
100 Double unders
50 Wallballs
100 Double unders
40 GHD Sit ups
100 Double unders
30 Handstand Pushups
50 Double unders
20 Burpees
50 Double unders
10 Muscle ups
50 Double unders
