Wednesday, October 30, 2019 Prep Not For Time 3 Rounds 8 Hang Muscle Clean & Strict Press (95/65) 8 Push-ups 8 Strict Toes-to-Bar Conditioning 30 Russian Kettlebell Swings 20 1-arm Kettlebell Overhead Squats 10 Box Jumps 40 Calorie Row 10 Box Jumps 20 1-arm Kettlebell Overhead Squats 30 Russian Kettlebell Swings KB Weight: 53/40 Box … Read more
Open Cycle Week 3 of 4: Wednesday Prep Not For Time 3 Rounds 8 Hang Muscle Clean & Strict Press (95/65) 8 Push-ups 8 Strict Toes-to-Bar Conditioning 30 Russian Kettlebell Swings 20 1-arm Kettlebell Overhead Squats 10 Box Jumps 40 Calorie Row 10 Box Jumps 20 1-arm Kettlebell Overhead Squats 30 Russian Kettlebell Swings KB … Read more
Tuesday, October 29, 2019 Gymnastics Conditioning Every 3.5 Minutes for 3 Rounds 500 Meter SkiErg 14 Air Squats 5 Bar Muscle-ups Conditioning 21 Thrusters (95/65) 50 Double-unders -Rest 1 Minute- 15 Thrusters (115/80) 50 Double-unders -Rest 1 Minutes- 9 Thrusters (135/95) 50 Double-unders -Rest 1 Minute- 3 Thrusters (155/110) 50 Double-unders Core Ab Rollouts 4 … Read more
Open Cycle Week 3 of 4: Tuesday Gymnastics Conditioning Every 3.5 Minutes for 3 Rounds 500 Meter SkiErg 14 Air Squats 7 Bar Muscle-ups Conditioning 21 Thrusters (95/65) 50 Double-unders -Rest 1 Minute- 15 Thrusters (115/80) 50 Double-unders -Rest 1 Minutes- 9 Thrusters (135/95) 50 Double-unders -Rest 1 Minute- 3 Thrusters (155/110) 50 Double-unders Core … Read more
Monday, October 28, 2019 Gymnastics 25 Chest-to-Bar Pull-ups 20 GHD Sit-up 15 Chest-to-Bar Pull-ups 15 GHD Sit-ups Conditioning 5 Rounds 1:30 Row @ 3 Damper Setting, Stroke Rate Above 35 12 Burpee Pull-ups 2 Squat Cleans Squat Clean Weight By Rounds: 75, 78, 80, 83, & 85% Rest 1.5 Minutes Between Rounds
Open Cycle Week 3 of 5: Monday Strength Every 2 Minutes for 7 Rounds 1 Hang Squat Snatch + 1 Overhead Squat @65-85% @ of Max Snatch Gymnastics 25 Chest-to-Bar Pull-ups 20 GHD Sit-up 15 Chest-to-Bar Pull-ups 15 GHD Sit-ups Conditioning 5 Rounds 1:30 Row @ 3 Damper Setting, Stroke Rate Above 35 12 Burpee … Read more