With a 5 minute time cap, each station is one round for time: A) 20 Power Cleans (55/40kg) (^70/50kg) 20 Toes-to-Bar B ) 30 Medball Cleans (9/6kg) 30 Toes-to-Bar C) 40 Calories 80 Double Unders D) 50 Alt DB Snatches (20/15kg) 100 Double Unders (^ +20 Pushups each station) [vc_row css_animation="" row_type="row"...
"Tillman" 7 rft: 7 Deadlifts (142.5/102.5kg) 200m Run 15 Pull-Ups - 45 seconds rest or “Holbrook” 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint - 1 minute rest ...
A) E45 x 10 rounds 3 Strict Presses B ) For time: 60 Cal Row 15 Push Presses @ 60% of heaviest triple 60 Situps 15 Push Presses 60 Lunges 15 Push Presses 60 Bicycles 15 Push Presses 60 Box Stepovers (24/20”) [vc_gallery type="image_grid" images="26038"...
A) Back Squat 5 x 2 x 92.5% - week 7, day 1 then B ) E2M x 6 8 Bent Over Rows 8 DB Lat Pullovers or C) 5 rft: 15 KB Swings (24/16kg) 15 Burpees (6”) ...
- Partner or solo For time: 60 Alt DB Snatches (1 x 20/15kg) 10 Situps, 10 Pushups 50 Box Jumps (24/20”) 10 Situps, 10 Pushups 40 Weighted Lunges (20/15kg) 10 Situps, 10 Pushups 30 Toes-to-Bar 10 Situps, 10 Pushups 20 DB Thrusters (1 x 20/15kg. 10 LH, 10...
A) Box Squats 8 x 5 (incrementing) - week 6, day 2 then B ) REMOM x 4 rounds 10 – 15 Pull-Ups 10 – 15 Calories 45 Second Wall Sit or C) AMRAP in 12 minutes: 20 Pull-Ups 5 Power Cleans 20 Lateral Jumps 5 Power Cleans [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) Press 3-3-3 B ) Push Press 5-5-5 C) Push Jerk 7-7-7 D) 6 rft: 50 Double Unders 10 KB Gorilla Cleans 5 KB Front Squats There's more to overhead strength than brute force. Scapular control, shoulder mobility and midline stability are just a few important elements that need to be addressed...
A) 0 – 5:00 AMRAP 5 Dips 10 KB Swings (24/16kg) 15 Squats (sub 12" Steups if the legs are not up for squatting) B ) at 6:00 400m Run + * C) 10:00 – 15:00 - continue AMRAP D) at 16:00 400m Run + * E) 20:00 –...
For time: 100/80 Calories 8 x 12 Plank Jacks 8 Toes-to-Bar 4 Strict Pull-Ups 200 Double Unders A couple of weeks ago Leslie (pictured) from dkaptures.com took some of photos of the Saturday morning classes. I'll be posting a few in the coming days. Thanks...
A) Back Squat 3 x drop sets 8 – 8 - 8 - Week 6, day 1 then B ) E2M x 6 8 DB Bench Presses 8 Deadlifts or C) AMRAP in 12 minutes: 20 Pushups 5 Power Snatches 20 Box Stepovers (24/20”) 5 Power Snatches [vc_gallery...
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