Wednesday, February 27, 2019 Prep 800 Meter Run Then 2 Rounds of: 8 Ring Y Raises 5 Wall Walk w/ a 4-Second Hold On The Last Rep Gymnastics 2 Rounds 15 Bar Muscle-ups 15 Handstand Push-ups (3-second Negative, Explode up) 12 Minute Time Cap Conditioning 25 Russian Kettlebell Swings (70/53) 20 Calorie Row 15 Box … Read more
Week 7 of 8: Wednesday Weightlifting 10 Minute EMOM Minute 1: 2 Power Cleans @ 65-70% Minute 2: 2 Clean High Pulls @ 65-70% of Max Clean & Jerk Conditioning 25 Russian Kettlebell Swings (70/53) 20 Calorie Row 15 Box Jump Overs (24/20) 25 Chest-to-Bar Pull-ups 15 Box Jump Overs (24/20) 20 Calorie Row 25 … Read more
Tuesday, February 26, 2019 Prep 3 Rounds 10 Alternating Kettlebell Snatches 8 Push-ups 8 Light Goblet Squats Strength Every 2 Minutes for 6 Rounds 1 Hang Power Snatch 1 Hang Squat Snatch Start @ 60% of Max Snatch & Increase to Max 80% Conditioning 20 Minute EMOM Minute 1: 65 Double-unders Minute 2: 10 Deadlifts … Read more
Week 7 of 8: Tuesday Weightlifting Every 2 Minutes for 6 Rounds 1 Power Position Power Snatch 1 Power Position Squat Snatch Start @ 60% of Max Snatch & Increase to Max 83% Gymnastics 2 Rounds 15 Bar Muscle-ups 15 Handstand Push-ups (3-second Negative, Explode up) Conditioning 20 Minute EMOM Minute 1: 65 Double-unders Minute … Read more
Saturday, February 23, 2019 Prep 3 Rounds 8 Kettlebell Good Mornings 8 Air Squats 200 Meter Run Conditioning 5 Rounds 5 Deadlifts @ 75% of Max 10 Bar Facing Burpees Over-the-Bar Rest 1 Minute Between Rounds Strength Every 3 Minutes for 4 Rounds 5 Back Squat @ 70% of Max 10 Dual Kettlebell Front Rack … Read more
Week 6 of 8: Saturday Gymnastics Every 1.5 Minutes for 5 Rounds 2 Muscle-ups + 5 Strict Ring Dips Max Strict Handstand Push-ups in the Remaining Time Conditioning 4 Rounds 5 Deadlifts @ 75% of Max 10 Bar Facing Burpees Over-the-Bar Rest 1 Minute Between Rounds Weightlifting Conditioning Snatch 6 Reps @ 70% Rest 1.5 … Read more