Men/Women 200m Run 25 Wall Balls 20/14 200m Run 15 Cleans 135/75 200m Run 15 Box Jumps 30″/24″ 200m Run 15 Burpees 200m Run 15 Pull-Ups 200m Run 5 Rope Climbs/10 Standing to Floor Climbs Beginner: How to climb a rope!!! Intro to Clean 200m Run 25 Wall Balls 14/10 […]
Men/Women 21-15-9 Cleans 135/75 Ring Dips
Men/Women Partner Workout You and your partner will complete 10 Rounds each of: 5 Box Jumps 30″/24″ 10 KB Swings 70/35 15 Sit-Ups You will switch off each round and your partner can only start completing the round while you are jump roping
6 Snatches from 1 at 70% 4 Clean Double Jerks at 75% 3X5 Back Squat 65%
Men/Women Strength: 3RM Deadlift HIT: 2 Rounds: 400m Run 40 Double-Unders 10 Slams 50/25 Rest 1 minute
Men/Women 27min CAP Every 5 minutes you must run 400m (ie. 0, 5, 10, 15, 20) Complete: 6 Rounds: 2 Squat Cleans 2 Push Press 2 Back Squats 2 Overhead Squats 135/75 Then: 5 Rounds: 10 Up/Over Box Jumps 30/24 3 Thrusters 135/75 Then: 30 Burpees
Men/Women Strength: 5RM Front Squat HIT: 4 Rounds: 5 Muscle-Ups/Burpee Pull-Ups 5 Squat Cleans 185/95 5 Over the Box Jumps 30/24 Rest 1 minute Beginner Workout: 4 Rounds: 10 Ring Rows 10 Goblet Squats 10 Box Jumps 24/16 Rest 1 min
Men/Women 200m Run 25 V-Ups 200m Run 25 KB Swings 70/35 200m Run 25 Reverse Crunches 200m Run 25 Spiderman Mtn. Climbers 200m Run 25 Toes to Bar 200m Run 25 Burpees 200m Run 25 Roll-Outs
Men/Women 35, 30, 25 KB Swings 70/35 Pull-Ups Box Jumps 24/16 Back Squats 95/65 All reps must be done unbroken, if you break/drop the bar you must complete the remainder of the reps doing burpees (minimum 12). For example if you are trying to complete 35 KB Swings and do […]
