Category Archive

A. For 15-minutes Work on a gymnastics movement you struggle with. B. For Time 100m Farmers Carry (70/53lbs)* 50m Burpee Broad Jump 100m Bear Crawl 30 Kettlebell Deadlifts (70/53lbs)** 100m Bear Crawl 50m Burpee Broad Jump 100m Farmers Carry (70/53lbs)* For the farmers carry and bear crawl, perform these as a 50m shuttle. So 50m down and 50m back. *Ideally, …

A. For Time: 40-30-20-10 Kettlebell Swings (55/35lbs) Box Jumps (24/20″) B. 3 Sets 3-Position Plank* 30s Right Side 30s Prone 30s Left Side 90s Rest *For the planks, start on one side, then move to prone, then to the other side. Each transition can take about 10s, so you can get into the right position. If you want to make …

A. In 15-minutes: Build to a 5RM Low Bar Back Squat B. 4 Sets 10 RDLs (light-moderate load) 10 Weighted V-ups* (20/14lbs) 1:30 Rest *I would recommend using a medicine ball

A. 20m AMRAP 3 Ring Dips 5 Pull-ups 7 Front Squats (75/55lbs)

A. Power Snatch 10-10-10 Do these reps as touch and go reps. Stick with light to moderate loads B. For Time: 200m Run 20 Power Snatches (115/75) 20 C2B 200m Run

Death By: Rope Climbs* *Scale to strict pull-ups if needed At 0:00, do 1 rope climb or 1 strict pull-up, then rest until 1:00. Then do 2 rope climbs or 2 strict pull-ups, then rest until 2:00. Then do 3 rope climbs or 3 strict pull-ups, etc… Follow this until you can no longer complete the reps in that minute. …

For Time: 15-10-5 Single Arm Devil Press (70/50 lbs) 400m Run