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

Wednesday – 011817

A. Heavy Thruster – off the floor.

B. “Bergeron Beep Test”

*EMOTM until you are unable to complete the following:

7 Thrusters(75/55)
7 Pull Ups
7 Burpees

*Once you fall off …Read More

Tuesday

A. Power Snertch + OHS – 1+3RM

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

Thursday – 011217

A. Practice Pistols

B. 7 Rds For time:

10 Wall Balls
10 Pull Ups

Rest 5 Min

7 Rds For Time:

10 Wall Balls
10 Burpees

Monday – 011617

A. Squat Cycle

6 sets: 3 Front Squats + 6 Back Squats @ 90%

B. Bi’s & Tri’s

 

Friday

A. Mad hard warmup

B. Hang Clean 8-6-4-2

 

Tuesday – 011017

AMRAP 20:

1 x Deadlift (405/285)
10 x Toes 2 Bar
15 x Bar Facing Burpees

 

Friday – 010617

A. Pull Up work.

B. For time:

Assault Bike – 20 / 15 Cal

Then:

21-15-9

S2O (135/95)

Pull Ups

Finish with:

20 Burpees Over the Bar

Thursday

A. Hang Snatch – 3RM

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

Wednesday – 010416

For time:

1000m Row

50 Box Jumps (24/20)

50 T2B

50 HR Pushups

50 OH lunges (45/25)

5 Rope Climbs

200 Double Unders