A) Take 5-7 minutes to work up to 70% of your 1RM Squat Snatch Then, complete EMOM8 of: Squat Snatch x 2 @ 70% B) 24-21-18-15-12-9 Calorie Row Wall Balls (20/14)
A) EMOM6: Chest to Bar Pull-ups *rest 3 minutes EMOM6: Ring Push Ups *rest 3 minutes EMOM6: Toes to Bar *Pick a number you can consistently hit every minute for 6 minutes. Perform the desired reps and rest for the remainder of the minute. Score each movement separately. B) EMOM12 Minute 1: Russian Twists x […]
A) Every 3 minutes for 5 Rounds: Weighted Step Up x 4/4 Armenian Get Up x 2/2 B) 9RFT 9 Deadlifts (135/85) 6 Hang Cleans 3 Front Squats *50 Double Under penalty if and only if Barbell is put down on the ground.
A) Every minute for 6 minutes Overhead Squat x 3 @ 50% of 1RM Followed by… Every 2 minutes for 8 minutes Overhead Squat x 1 AHAP B) 3 Rounds 5:00 work, 3:00 rest Buy in: 400 meter Run 20 American KBS (24/16) *Max effort Burpees with time remaining
A) EMOM12 1. Turkish Get Up x 1/1 AHAP 2. Russian KBS x 20 AHAP B) “Fight Gone Bad” 3 Rounds of one minute stations, max effort reps/calories of: Wall Balls (20/14) Sumo Deadlift High-Pull (75/55) Box Jump (24/20) Push Press (75/55) Calorie Row Rest
A) 5 Sets Single Arm single leg Kettlebell Deadlift x 4/4 Weighted Pull-up x 4 B) In teams of 2, alternate full rounds to complete 6 rounds each (12 total) of: 10 Deadlifts (185/125) 7 Chest to Bar Pull-ups 5 Front Squats (same Barbell)
Every 6 minutes for 36 minutes (6 rounds): 400 meter Run 30 Mountain Climbers 20 Wall Balls (20/14) 10 HSPU *score is total working time. Start with a running clock to help adding the times up easier. Scale 10 HSPU with 5 Wall Climbs.
A) Every 3 minutes for 5 Rounds Narrow Grip Bench Press x 5 Kettlebell Windmill x 5/5 B) AMRAP12 2-4-6-8-10… reps of: KB Snatch (20/12) Toes to Bar *20 Double Unders after each round (Reps for KB Snatches should be split evenly on both arms. On the first set of 2 reps, compete one Snatch […]
A) Take 12 minutes to work up to a heavy Back Squat Double. Then drop 20% and compete 1 set of max unbroken reps. B) For time: 60 Hang Cleans (95/65) *every time you break, complete: 10 Burpee over Barbell RX+ 115/75# Scaled 75/55#
A) Tabata: Med Ball Candlestick *Rest 2 minutes Tabata: Shoot Throughs B) In teams of 2, alternate minutes to complete EMOM 22: 100 meter Run Max Effort Abmat Sit-ups