Skill:
Practice the different position snatches
High Hang (pockets)
Hang (Above the Knee)
Low Hang (Below the Knee)
Full Snatch
Type:
FOR_TIME
Time Cap:
0:25:00
Rounds:
None
1000 Row
30 Deadlift 155/105
20 Front Squat 155/105
30 Deadlift
1000 Row
Skill:
Rope Climb Day 2
Core:
3 rounds
25 russian twists
25 floor wipers
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
Reps:
21-15-9-3
DB Thruster
Burpee
Skill:
5 x 5 Back Squats
Type:
AMRAP
Time Cap:
0:20:00
Rounds:
None
50 Wallballs
50 Double Under
40 Box Jump
40 Toes to Bar
30 Chest to Bar Pull Ups
30 Burpee
20 Clean 135/95
20 Push Jerk
10 Snatch
10 Bar muscle ups
Skill:
Rope Climb
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
4
2 Rope Climb
15 Box Jump
15 Jumping Pull Up
15 Kettlebell Swing
15 Walking Lunges
15 Inchworm
15 Box Dip
Skill:
3 ROUNDS
40 SECONDS ON 20 SECONDS OFF
ROW
AIR SQUATS
PUSH UPS
KETTLEBELL SWINGS
Type:
AMRAP
Time Cap:
0:07:00
Rounds:
None
Burpee Box Jump
Skill:
Type:
AMRAP
Time Cap:
0:20:00
Rounds:
None
ROWING TEAM
IN TEAMS OF 4
MEMBER 1 WILL ROW 9/12 CALORIES
MEMBERS 2, 3 AND 4 WILL HOLD DUMBELLS OVERHEAD
EVERY 3/4 CALORIES, MEMBER WILL SHOUT PUSH
ALL OTHER MEMBERS WILL DO 3 DB PUSH PRESS
LADIES 9 CALORIES
MEN 12 CALORIES
IF A TEAM MEMBER FAILS TO HOLD DUMBELLS OVERHEAD IN THE MIDDLE OF THE ROW. ALL TEAM MEMBERS WILL DO 10 BURPEES
MEMBERS MAY REST WHEN TRANSITIONING ON THE ROWER
Skill:
EMOM 12
ODD: 5 OVERHEAD SQUATS @50% OF 1 RM
EVEN: 50 DOUBLE UNDERS
Type:
AMRAP
Time Cap:
0:12:00
Rounds:
None
AMRAP 3 ROUNDS
1 MINUTE
BOX JUMP OVERS (24/20)
TOES TO BAR
DEADLIFT (225/135)
REST
Skill:
Type:
FOR_TIME
Time Cap:
0:30:00
Rounds:
7
7 Ring rows
7 Sit up
7 Wallballs
7 Tuck Jumps
7 DB Push Press
7 Hollow Rockers
7 Burpee Box Jump
Skill:
5 Rounds
Max cal Assault Bike 30 seconds
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
Reps:
21-15-9
Thruster 115/85
Bar muscle ups
Muscle Ups
9-7-5
Skill:
5 Rounds
Longest Plank Hold
Type:
AMRAP
Time Cap:
0:07:00
Rounds:
None
5 Kettlebell SDHP
5 Kettlebell Swing 24-16
10 Alternate Kettlebell swing 16/12