A) For Time:
Run 800m
4 Rounds
9 Thrusters
12 Pull Ups
Run 800m
B) TABATA
KB Swings
score is lowest rounds
A) For Time:
Run 800m
4 Rounds
9 Thrusters
12 Pull Ups
Run 800m
B) TABATA
KB Swings
score is lowest rounds
BASE
A) Pull Ups (strict) 3-5 reps, 4 sets, 2 min rest
B) Front Squats 4 sets, 5 reps, 2 min rest
C) EMOTM 12 MINS
10 KB Swings (odd)
8 Burpees (even)
CLIMB
A) Cleans 4 Sets, 3 Reps, 2 Min Reps
B) C2B Pull Ups 3-5 Reps, 4 Sets, 2 Min Rest
C) 12 MIN EMOTM
3 TNG Power Cleans (odd)
8 Burpees ( even)
A)
Push Press 5 Reps, 4 Sets (2 Min Rest)
B)
Overhead Squats 3 Reps, 4 Sets (2 Min Rest)
C)
5 Rounds:
10 Deadlifts
20 HR Push Ups
BASE:
A)
Power Clean (3 reps, 4 sets 2 min rest)
B)
Work on KU/K2E/T2B
Or 2 min AMRAP Toes 2 Bar – rest 2 mins and RPT
C)
6 MIN AMRAP
6 Wall Balls
6 Burpees
CLIMB:
A)
Strict Pull Up (weighted) 3-5 reps 4 sets 2 min rest
B)
TNG Power Snatch
5 reps, 4 sets 2 min rest
C)
6 MIN AMRAP
6 Pull Ups
6 Burpees
A)
Deadlifts: 5 reps, 4 sets, 2 min rest
B)
AMRAP Unbroken Wall Balls (rest 3 mins & repeat)
C)
3 Rounds
15 Knees to Elbows
20 KB Swings
25 Air Squats
A: Strict press 3 reps 5 sets 2 mins rest
B: 10 Min AMRAP
10 Deadlift 60/40
10 Box Jump 24/20
C: Tabata
Sit ups
Lowest round is your score. Make sure you bring your books and score higher than last time
3 Rounds for total reps:
1 Min KB Swings
1 Min Front Squats
1 Min Burpee Box Jumps
1 Min Push Press
1 Min Double Unders
1 Min Rest
A)
Full Clean followed by 3 Front Squats, 4 sets, 90 sec rest.
B)
10 Min EMOTM 5 HR Burpees
C)
30-20-10
Wall Balls
Push Ups
Double Unders
A)
Back Squat 5 Sets 7-10 reps 2 min rest
B)
7 min EMOTM
3 Push Press
C)
8 min AMrap
18 KB Swings
16 KB Goblet Walking Lunges
For Time:
Run 800m
21 Box Jumps
12 Pull Ups
Run 800m
12 Deadlifts
21 Burpees
Run 800m