Oct
26

"Walkin’ the tightrope!"

Turkish Get Ups
3 x 3 each side
1 rep = 1TGU + 5 KB Snatches (standing)

 

 

Oct
25

"Set to blow!"

10 x 1 (Every 90 seconds)
1 Power Clean + 1 Thruster + 1 Jerk

3 Rounds: (20:00)
Row 12/15 Calories
30 Wall Ball
15 Hang Power Snatch (55#/75#)
30 Sit Ups
15 SDHP (53#/70#)

Oct
24

"We’re in this together!"

12 Rounds as a Team: (or 6 as and individual)
7 Thrusters (65#/95#)
8 Box Jumps
7 Toes-2-Bar (Mod is Pike Sit Up)
8 KB Snatches – 4L/4R (35#/53#)  (Mod is DB G-2-OH)
7 Burpees
*If done as a team it’s “I Go, You Go”

Oct
23

"Split seconds!"

Pause Back Squats
5 x 3
Pause for 3 seconds in the bottom.  Start @50% and build.

21 Deadlifts (185#/275#)
21 Front Squats (125#/185#)
21 Snatches (Squat or Power) (95#/135#)
*One bar per person.

Oct
22

"Hit it!"

Push Press
5 x 5
Maintain between 70-80% of 1RM.

2 Rounds:  (17:00 cap)
10 Squat Cleans (105#/155#)
15 HSPU
20 KB Swings (53#/70#)
25 Pull Ups
30 Plyo Skaters

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