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April 29, 2016

A. Every 2 minutes, for 18 minutes, rotate through the following 3 stations: 1-Max Muscle Ups in 45 secs OR MU Progressions OR 2 Rope Climbs OR 6 Rope Lowers2-10m Handstand Walk OR 5 Wall Climbs OR Max HSPU in 45 Secs3-16 to 20 Alternating Pistols or Pistols ProgressionsB.24 Min EMOM: Minute 1 ...

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April 28, 2016

A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Hang Clean + Clean + Jerk *Build over the course of the 8 sets to today’s heavy.B. Every minute, on the minute, for 15 minutes: *Clean or Power Clean x 2 reps Burpees over Barbell x 6 reps *Load can vary from minute to ...

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April 27, 2016

A. Three sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds between legs, and 45 before moving on Nose-to-Wall Handstand Hold x 60 seconds Rest 60 seconds Dumbbell External Rotations x 8 reps each @ 2020 Rest 60 secondsB.In teams of two, with only one partner working at a time… Complete as ...

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April 26, 2016

A.Take 15-20 minutes to build to today's 1RM Strict Shoulder PressB.10 Min AMRAP: 5 Hang Power Cleans 135/95 10 Pull-Ups 15 Hand-Release Push-UpsC.Three sets of: 8-10 Bent-Over Barbell Rows @ 2111 Rest 30 seconds Hollow Holds x 60 seconds Rest 30 seconds

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April 25, 2016

A.Every 2 Mins for 16 Mins:Snatch 1.1.1*Rest 5-7 secs between singles*Build weight over your setsB.In teams of 2, partners alternate whole rounds to complete 5 rounds each of:5 OHS 135/9515 KB Swings 70/5530 Double Unders

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April 22, 2016

A.3 Sets:6-8 DeadliftsRest 20 Secs20 Heavy Russian KB SwingsRest 3 Mins*Keep DL weight constant and KB Swings unbrokenB."Poseidon"1000m Rowimmediately followed by...8-6-4-2-4-6-8 Ground to Overhead Box Jump Oversimmediately followed by...1000m Row 

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April 21, 2016

A.8 Min AMRAP:8 Strict HSPU8 Strict Chin-Ups REST 4 MINS B.6 Min AMRAP:15 Ring Push-Ups15 Box Jumps REST 4 MINS C.4 Min Cal Row

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April 20, 2016

A.Every 2 Mins for 18 Mins, Rotate through the following 3 stations:1--Muscle-Ups x Max Reps in 45 seconds OR 1-2 Rope Climbs OR Peg Board Ascents2-- Handstand Walk x 10 meters OR 5 Wall Climbs3--L-Sit Hold x 45 seconds accumulated timeB.Against a 3 minute running clock, complete: 400m Run or 500m Row Max ...

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April 19, 2016

A.3 Sets: 4-6 Bench Press @ 20X1 Rest 60-90 seconds 15-20 Single Arm Dumbbell or Kettlebell Row @ 10X0 Rest 60-90 seconds*Keep weights constantB.15 Min AMRAP: 20 Kettlebell Swings 55/35 10 Single Arm Kettlebell Press 55/35 (total) 200 Meter Run*Use the same weight for both movements

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April 18, 2016

A.Every 2 Mins For 20 Mins:Clean x 1 Rep*Build over the ten sets to today's 1RMB.5 Min AMRAP:5 Squat Cleans 135/9510 Burpees Over Bar

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