Date archive: December 2017

IN A 9 MINUTE WINDOW: 1 MILE RUN THEN, EMOM FOR 7 MINUTES: 3 x POWER SNATCH (65%–>)

4 ROUNDS FOR MAX REPS: 30″ ON 30″ OFF BACK SQUAT (45%) WALL BALLS DOUBLE UNDERS ROW FOR CALORIES 90″ REST BETWEEN ROUNDS

3 ROUNDS FOR TIME OF: 10 x SHOULDER TO OVERHEAD 400M. RUN 15 x PULL UPS

4 ROUNDS FOR TIME OF: 5 x HANG POWER CLEAN AND JERK 3 x BAR MUSCLE UPS 9 x BURPEES OVER THE BAR

4 ROUNDS OF: 3 MIN AMRAP: 200M. RUN 20 x WALL BALLS MAX OVERHEAD LUNGES 90″ REST BETWEEN ROUNDS

EMOM FOR 12 MINUTES: 1- 15 x HANDSTAND PUSH UPS 2- 15 x TOES TO BAR 3- 8 x HANG POWER SNATCH THEN START AGAIN TILL YOU COMPLETE THE 12 MINUTES. 2 MIN REST AND THEN, 4 ROUNDS FOR TIME OF: 20 x INVERTED ROW 15 x KETTLEBELL SWINGS 10 x MEDBALL SIT UPS

5 MIN AMRAP: 5 x HANG POWER CLEANS 8 x BOX JUMPS 3 MIN REST AND THEN, 7 MIN AMRAP: 5 x SQUAT CLEANS 10 x KETTLEBELL ROW

IN A 3 MINUTE WINDOW: 15 x PULL UPS 12 x HAND RELEASE PUSH UPS 10 x DEADLIFT 35 x DOUBLE UNDERS THEN, IN A 2 MINUTE WINDOW: 400M. RUN THEN, IN A 3 MINUTE WINDOW: 15 x PULL UPS 12 x HAND RELEASE PUSH UPS 10 x DEADLIFT 35 x DOUBLE UNDERS THEN, IN…