Men/Women 12min AMRAP 200m Run 5 Pull-Ups 5 KB Swings 70/35 5 Box Jumps 30″/24″ 5 Burpees Beginner Workout: KB Practice and Kipping Pull-Ups Practice Workout: 12min AMRAP 200m Run 5 Pull-Ups 5 KB Swings 55/25 5 Box Jumps 24″/16″ 5 Burpees
Men/Women 21-15-9 Cleans Ring Dips
Men/Women Partner Workout: You and your partner will do everything with your Rope tonight. Starting with a 400m Run 100 Alternating Rope 2 Pull Throughs 50 Full Extensions 4 Stair Climbs 100 Alternating Rope 2 Pull Throughs 50 Full Extensions
10min EMOM to get to Max Power Clean Max Jerk
Men/Women Strength: 3RM Sumo Deadlift HIT: 6min EMOM: Squat Clean Thruster+Push Press+Front Squat+Hang Power Clean 135/75 (Bar can’t touch the ground) Then: Burpees
Men/Women Teams of 4: Battle Rope Pace Setter Round 1: 60 Alternating Round 2: 35 Full Body Extension Round 3: 20 Alternating with Lunges Round 4: 8 4 Full + Burpee Max Reps: Rowing (Calories) Box Jumps 24″/16″ Push Press 95/65
Men/Women Skill: Max Position 2 Snatch HIT: 3 Rounds, 1 min Rest 200m Run 5 Muscle-Ups or 15 Overhead Sit-Ups 45/25 (feet must stay on ground) 10 Overhead Squats 135/75 Beginner: Skill Review Snatch 3 Rounds, 1 min Rest 200m Run 10 Overhead Sit-Ups 10 Front Squats 95/65
Weekly Challenge=Adv. Max Length Hand Stand Walk, Beg. Hold on Wall Men/Women 4 Rounds, 4 min each, Rest 1 min 5 Thrusters 95/65 10 Roll-Outs 15 Wall Balls 20/14 Alternating with 5 Burpees 10 Pull-Ups 15 KB Swings 70/35 Only full rounds count.
Men/Women 5, 3 minute rounds, 1 minute rest in between 10 Ring push ups 20 Spider-man mountain climbers 10 Front Squats 95/65 Beginner Workout: 10 Push-Ups 20 Mountain Climbers 10 Front Squats 65/45