70/3, 75/3, 80/2)2, 85/2)2
5 Rounds
10 Handstand Push Ups
7 Front Rack Lunges
10 Floor Wipers
1 Sled Pull/ Push
Ab Work
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Deadlift
70/3, 75/3, 80/2)2, 85/2)2 5 Rounds 10 Handstand Push Ups 7 Front Rack Lunges 10 Floor Wipers 1 Sled Pull/ Push Ab Work
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Back Squat
70/3, 75/3, 80/2)3, 85/2 10-1 Overhead Squat *3 Muscle Ups per Round **5 Ring Dips (Scaled) Good Mornings (Wide) 4x7 Jerks
70/3, 75/3, 80/2)4 7min AMRAP 3 Shoulder to Overhead 3 Toes to Bar *add 3 reps per round Rest 5min 5min AMRAP 15 Kettlebell Swings 100ft Bear Crawl Snatch Complex
1 Power Snatch 1 Power Snatch + Overhead Squat 1 Snatch 60/3, 65/3, 70/3)3 3 Rounds 20 Burpees 20 Pull Ups 400m MedBall Run Behind the Neck Press (Snatch Grip) 60/3, 65/3, 70/3)3 Front Squat
70/3, 75/3, 80/3)4 3 Rounds 30 Double Unders 15 Sit Ups 3 Rounds 10 Power Cleans (155/105) 15 Wall Balls 3 Rounds 30 Double Unders 15 Sit Ups Bent Over Rows: (x/10)3 BN Push Press
60/3, 70/3, 75/3)4 20 Back Squats 15 Box Jumps 1 Suicide 20 Front Squats 15 Box Jumps 1 Suicide 20 Overhead Squats 15 Box Jumps 1 Suicide (135/95, 115/75, 95/65) Good Mornings Wide: 4x7 Deadlift
70/3, 75/3, 80/3)3 25-20-15-10-5 Kettlebell Swings 5-10-15-20-25 Ring Push Up 1000m Row Sprint Jerks
60/5, 70/3, 75/3)4 15min AMRAP 1 Rope Climb 15 Push Press 50 Double Unders 2 Rounds 15 V-Ups 20 Sprinter Sit Ups 10 Weighted Sit Ups Back Squat
70/5, 75/4, 80/3)3 7 Rounds 7 Hang Power Cleans 7 Handstand Push Ups 7 Toes to Bar Weighted Ring Dips (x/5)4 Overhead Squat
60/5, 65/4, 70/3)4 4 Rounds 15 Power Snatch 20 Pull Ups 200m Run 2 Rounds 20 Plate Twists 30sec Plank 10 V-Ups (Stay Hollow) |
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