3.4.19
Strict Press Build to a Heavy Set of 3 5 Rounds 10 Strict Press (75/55) 20 Front Rack Reverse Lunges (75/55)
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In teams of 2, complete 4 alternating sets each of: 25/20 Calorie Row 25 AbMat Situps 25 Russian KB Swings (70/53) * Partner 1 performs 25/20 Calorie Row * Partner 2 performs 25/20 Calorie Row * Partner 1 performs 25 Situps * Partner 2 performs 25 Situps * Partner 1[…]
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AMRAP in 20 minutes On an 8 min clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lb) 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lb) If completed before 8 minutes, add 4 minutes to clock & proceed to: 25 Toes-to-Bars 50[…]
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Leg Blaster Teams of 3 For Time: (30 Minute Time Cap) 120/70 Calorie Bike 70 Power Cleans (135/95) 70 Box Jumps 24/20 50 Squat Cleans (155/105) 50 Ring Rows 30 Front Squats (175/115) 30 Ring Muscle ups 120/70 Calorie Bike
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Open 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (5/arm) 14 /12 calorie row Rx: Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Scoring:[…]
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Gymnastics Strength: Weighted pull-ups 4 sets: max reps each round, if you do not have pullups yet, this is a great oppurtunity to practice your pullup progressions 4 Rounds for time: 1 Minute Max Cal Bike 85 90% Effort 30 sec rest 1 Minute Max Pull ups 30 Sec Rest[…]
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