BASE
A)
10 mins EMOTM
10 Sit Ups 5 Squats
B)
15 min AMRAP
10 Burpees
10 KB Swings
CLIMB
A)
10 mins EMOTM
1 Power Clean
5 Push Ups
B)
15 min AMRAP
10 Wall Balls
10 Sit ups
BASE
A)
10 mins EMOTM
10 Sit Ups 5 Squats
B)
15 min AMRAP
10 Burpees
10 KB Swings
CLIMB
A)
10 mins EMOTM
1 Power Clean
5 Push Ups
B)
15 min AMRAP
10 Wall Balls
10 Sit ups
A)
Handstand or HSPU Technique practice. HSPU 4 sets 5 reps, 2 min rest
B)
7 Min to get longest set of unbroken DU’s
C)
21-15-9
KB Swings
Push Ups
Squats
BASE:
A)
Deadlift 3 Sets, 5 Reps, 2 min rest
B)
TABATA – Side Planks
C)
8 MIN AMRAP
10 Walking Lunges
8 Box Jumps
6 Pull Ups
CLIMB:
A)
7 MIN EMOTM
3 T2B 3 Burpees
B)
TNG Power Snatch, 5 Sets, 3 Reps, 90 Sec Rest
C)
8 MIN AMRAP
10 Deadlifts
8 Wallball Clean Shot
A)
Front Squat 3 sets 3 reps 2 sets 2 reps 2 mins rest
B)
Pull up or inverted row
… 4 sets 6 to 10 reps 2 mins rest
C)
Tabata
Sit up
Burpee
KB Swing 14/16
A)
10 MIN AMRAP
10 Burpee Box Jumps
5 Wall Climbs
10 Wall Balls
Rest 5 Mins
B)
10 MIN AMRAP
10 Toes to Bar
40 Bouble Unders
10 Push Ups
BASE:
A)
30 Burpees
B)
Press 4 Sets, 5 Reps, 90 Sec Rest
C)
7 MIN AMRAP
10 KB Swings
10 Walking Lunges
CLIMB:
A)
Snatch Balance 4 Sets, 3 Reps, 2 Min Rest
B)
HSPU 4 Sets, 5 Reps, 90 Sec Rest
C)
7 MIN AMRAP
10 Thrusters
40 DU’s
A)
Front Squats 5-4-3-2-1 (90 sec rest)
B)
1 Min AMRAP Burpees (30 sec rest)
1 Min AMRAP Squats (30 sec rest)
repeat
C)
5 Rounds:
10 Box Jumps
10 Sit Ups
10 Wal Balls
A)
Deadlifts 5-5-3-3-2 2 min rest
B)
AMRAP Strict Pull Ups 3 rounds 2 min rest
C)
3 Rounds:
10 KB SDHP
20 KB Swings
40 Double Unders
Had some awesome PB’s this week. Congrats guys keep up the good work!
“Nancy”
5 Rounds:
400 Run
15 Overhead Squats