Sep
26

"Wishful thinking!"

ring dip

4 Rounds:
30 Wall Ball
15 Burpees
15 SDHP (53#/70#)
12/15 calories Row
12 Hang Power Snatch (65#/95#)

Sep
25

"Saved by the bell!"

Rope climb Raj

5 x 1
1 Push Press + 1 Push Jerk + 1 Split Jerk

4 Rounds:  (15:00)
1/2 Rope Climb
15 OH Squats (75#/115#)
15 KB Swings (53#/70#)
10/15 Ring Dips

Sep
24

"Bar hopping!"

Ruben front squat

EMOM for 12 minutes:
1 Power Snatch + 1 Hang Squat Snatch

5 Rounds:
12 Box Jumps (20″/24″)
9 Front Squats (105#/155#)
6 Hang Power Clean + Jerk (105#/155#)

Sep
23

"Off the charts!"

Backbend

4 x 5:00 ON / 1:00 OFF
1 Monkey Bar Pass
4 Power Snatches (95#/135#)
8 Push Ups
12 Squats
*Restart where you leave off.

Sep
22

"The time is now!"

Octo hspu

Box Squat
5 x 5
(Start @ about 60% 1RM and build over the 5 sets.)

4 Rounds:  (17:00 cap)
8 HSPU
12 Deadlifts (155#/225#)
16 Plyo Lunges (8L/8R)
20 Sit Ups

1 127 128 129 130 131 150