Starting with a 6-minute time cap,complete as many reps as possible of:5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed before the 6-minute timecap, add 3 minutes to the time cap andcomplete:20 strict handstand push-ups50 double-unders9 snatches (weight 3)*If completed before the 9-minute timecap, add 3 minutes to the time...Read More
10 Minutes Handstand Walk Practice AMRAP 10 Minutes 5 Handstand Pushups 10 Strict Pullups 15 Alt DB Hang Snatch 50/35 AMRAP 10 Minutes 5 Ring Dips 10 DB Push Press 50/35 15 Cal Ski or 400m RunRead More
Front Squat: Test 1RM Then… 3 Rounds for time 25 Wall Ball Shots, 20/14 25 Sumo deadlift Highpulls, 70/53 *Bike 50/40 Cal at some point during the workoutRead More
Olympic Lifting -Hang Snatch: Build to a heavy 2 rep -OHS: 5 x 3 -Snatch Grip RDL: 5 x 5 Endurance 16 Min AMRAP 30 Hang DB Snatches, 50/35 20 OH Lunges, 50/35 10 Toes 2 Rings 16 Min AMRAP 50 Double Unders 300m Run 15/10 Cal BikeRead More
23.2A: Complete as many reps as possible in 15 minutes of:5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) TEST VARIATIONSRx’d (all ages)♀ Burpee pull-ups, 50-ft shuttle run♂ Burpee...Read More
