Thursday

A. Turkish Get-Up – practice with KB, Dumbbell, Barbell etc

B. 5 round “TailPipe”

Partner A rows 250m while partner B holds two kettlebells in the rack …Read More

Tuesday

A. Power Snertch + OHS – 1+3RM

B. “Annie”
50-40-30-20-10
Double Unders
Butt-rashes

Friday

A. Mad hard warmup

B. Hang Clean 8-6-4-2

 

Wednesday

A. Max Strict Press ; 5×10 @60% 1RM

B. 1 minute row for max calories
1 minute max pushups

Alternate every minute, for a total of 10 rounds. …Read More

Monday

Front Squat/Back Squat – 6 sets of 3/6 @ 85% of 1RM front squat

Reverse planks 5x60s on, 60s off

Thursday

A. Hang Snatch – 3RM

B. AMRAP 10
20 calorie row
10 OHS at 135/95

Tuesday

A. HSPU Practice
Kickups, wall-walks, hollow body position, freestanding, etc

B. “The Chief” but not really, but sort of.

Five three minute rounds with 1 minute rest between …Read More

Friday

A. Power Snertch – 1RM

B. ISACINDYBELL

30 power snatches for time at 135/95
*Every minute, on the minute, perform 1 round of Cindy (5 pull-ups, 10 pushups, …Read More

Wednesday

A. Assault bike relay

In teams of 5, complete two rounds of 100 calories. Alternate every 20 calories.

B. 4 rounds for time:
50 double unders
10 strict HSPU
15 …Read More

Monday

A. Week 3 FS+BS Cycle

5 sets of 4 front squats + 8 back-squats at 75% of current 1RM FS

B. EMOTM x 10 minutes
Even – 15 …Read More