2-16-2019
For Quality:
Bent Over Barbell Row 4×10
paired with
Double Unders 4×20
For Quality:
Toes-to-Bar 4×10
paired with
Burpees over Box 4×10
For Time: (7 minute cap)
100 Air Squats
50 Push Ups
20 Pull Ups
2-13-2019
Bench Press 5×8
paired with
Bodyrows 5×10
In Teams:
2000m Row
200 KB Swings
200 Sit Ups
2-12-2019
Olympic Lifting Practice
2-11-2019
Back Squats 5×5
paired with
Box Jumps 5×5
For Time:
10 Wallballs
200m Run
20 Wallballs
400m Run
30 Wallballs
800m Run
2-9-2019
For Quality:
400m Farmer Walk
then
10 Rounds
1 Turkish Get Up each side
12 KB Swings
10 Bodyrows
then
400m Farmer Walk
2-8-2019
5 Rounds:
Hanging L-Sit 30 seconds
paired with
Seated MB Throw 10 reps each side
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters
Burpees
2-7-2019
Clean and Press 5×5
paired with
Pull Ups 5×10
5 Rounds:
10 Lawnmowers each
50m Lungewalk with your Lawnmower weight
2-5-2019
Olympic Lifts
AMRAP in teams 8:00
Tire Flips
2-4-2019
Deadlift 3-2-1-1-1-1
100 Pushups
2-2-2019
For Quality
3 Rounds:
10 DB Incline Bench Press
10 Bent Over Row
3 Rounds:
10 Dips
10 Pull ups
3 Rounds:
20 Lunges
20 Split Jumps
20 Speed Squats
20 Squat Jumps