Friday – 082616

Your choice 5K Run or 5K Row…or maybe not.

 

 

Wednesday – 082416

A. Choice of 5k Run or 5k Row…or maybe not.

B. 5rds for time:

20 x Push Press (115/75)

20 x Burpees

400m WB Run

C. 5000 Overhead Squats

Monday – 082216

Choice of 5k Run or 5k Row…

…or maybe not.

Thursday – 081816

5rds for time:

400m Run

2 Rope Climbs

Max HSPUs

Your round is over when you come off the wall during the handstand push-ups.

Tuesday – 081616

“TK”

20 minute AMRAP

8 Pullups
8 Box Jumps (36”, 30”)
12 KB swings @70/53

Thursday – 081116

For time:

1500m Row
100 Wall Balls
50 C2B Pull Ups
15 Wall Walks

Tuesday – 080916

A. Muscle Up Practice

B. 5rds for time:

550m Run

10 x Muscle Ups

Scaling – 20 Ring Dips

Friday – 080516

 

“Holbrook”

10 rounds for time:

5 Thrusters @ 115/85
10 Pull-Ups
100m Sprint

1 minute rest after each round

Score = Fastest and Slowest Round

 

 

 

 

Wednesday -080316

A. HSPU practice
B. Ascending / Descending Ladder

1 > 10 Hang Power Cleans (185/115)
10 > 1 Hand Stand Pushups (6″ Deficit)

Monday – 08012016

Back Squat – 8 x 3 + 5 Box Jumps

Perform 8 working sets of 3 reps at 75%-80% of your 1RM. Immediately following each set, complete …Read More