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190823

A. 4 sets

75 Double Unders

25’ Handstand Walk

15 T2B

25’ handstand Walk

Rest 3min b/w sets

*time cap:  5 each set

B. 2 sets

3 rounds

15 Box Jump Overs (30/24)

10 Clean (150/100)

Rest 5 min b/w sets

*time cap:  9 min each set

Uncategorized

190821

A. 21-15-9

Overhead Squats (105/75)

3-2-1

Legless Rope Climb

*time cap:  7 min

-Rest 5 min-

B. 1-2-3

Legless Rope Climb

9-15-21

Overhead Squats (105/75)

*time cap:  7 min

-Rest 5 min-

2 sets of 3 Rounds

10 Single arm DB Snatch 50/35

200m run

10 Single army DB Clean and Jerk 50/35

200m Run

-Rest 5 min b/w sets

*Time cap:  15 min

Uncategorized

190819

A. Strength

Squat Snatch 1×3

*Work up to heavy set of 3

** Not touch-n-go, at least 5 sets working above 65%

Snatch Pull 5X3

*at or above 90% is ideal

B. For time

35 Wallballs (20/14)

35 Burpee Box Jump Overs (24/20)

35 Wallballs

*Time Cap:  13 min

** Target Time:  9 min

C.  For Time

35 T2B

35 Burpee Box Jump Overs (24/20)

35 T2B

*Time Cap:  15 min

** Target Time:  10 min

Uncategorized

190815

A. Power Clean + Push Jerk (Work to Heavy)

3×3 @ 70%

3×2 @ 85%

3×1 @ 90%

B. 5×3 Clean Pull @ 105%

C. 6 Rounds of:

1 min of Rowing

1min of Burpees

1 min of Double Unders

1 min of Rest

*Total calories rowed, total burpees and total DU, individually