Deadlift: 3 x 1 @ 95% Dips: 3 x 3 AHAP Then… 4 Min AMRAP Run 400m *Complete max hang cleans in remaining time, 135/93 2 min rest 4 Min AMRAP Run 400m *Complete max front squats in remaning time, 135/93 2 min rest 4 Min AMRAP...Read More
15 Minutes to a Heavy Snatch Then… 20 Minute Cap 200′ DB OH Lunge 50/35 60 DB Hang Snatch, alt 50/40 Cal Row 40/30 Cal Bike 30 Burpees over DB 15 Muscle UpsRead More
TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata Toes to Bar x 8 rounds...Read More
Back Squat 3 sets of 5 Then… 10 MIN EMOM Odd Min: As many SDHP’s as possible with a heavy KB 70/53+ Even Min: As many push-ups as possible Extra Credit 5 min AMRAP with an empty Barbell 5 Barbell Sit ups 5 Reverse Sit-upsRead More
Fitness In a Nutshell: Strength, Cardio, Strongman In Any Order: AMRAP 10 Minutes 5 Power Cleans 165/103 10 Box Jumps 24/20 ——2 Min Break—— AMRAP 10 Minutes: 200m Run 40 Double Unders —–2 Min Break—– AMRAP 10 Minutes: 100m Farmer Carry 70s/53s 100m Sandbag Carry Read More
WWPF 10 min Ladder: 1-2-3-4-5…… Synchronized Snatch, 95/63 Synchronized Burpee over Bar 2 min rest 10 Min EMOM 10 Wall Ball Shots , 20/14 1 alt Rope climb *Partners Switch movement’s during same minute 2 min rest 10 min AMRAP Max Distance prowler, 135/90 * switch when needed Top Gun Pre-order...Read More
Push Press 3-3-3 Then 14 Min AMRAP of: 200 Meter Run 3 Cycles of Dumbbell DT 50/35 12 Dumbell Deadlifts 9 Dumbbell Hang Cleans 6 Dumbbell Jerks Post Loads and Rounds to Comments and ZEN Read More
Deadlift (cycle 3): 3 x 5 @ 85% Weighted Dips: 3 x 5 (AHAP) then… Tabata – complete 8 rounds of 20s work / 10s rest of each exercise. All 8 rounds of one exercise are to be performed before moving on Cal Bike V-ups Lateral Hurdle Jumps, 24/20 Sandbag G2S, 100/75 ...Read More
