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Monday

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Strength: Muscle-Ups (Ring or Bar) 1-5 Unbroken Muscle-Ups **If you do not have Muscle-Ups – ask your coach about a MU progression movement. then: 21 Back Squats (bodyweight) 7 Rope Climbs 15 Back Squats 5 Rope Climbs 9 Back Squats 3 Rope Climbs For Time

Tuesday

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Strength: Clean & Jerk @ 85% 11 min EMOM then; 5 Rounds of: 50 Double Unders 50′ Single Arm Overhead Walking Lunges 50/35 For Time

Wednesday

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Warm-Up: Junkyard Dog Strength: Bench Press 9 Sets for load 3-2-2-2-1-1-1-1-1 then: 21-15-9 Deficit Push-Ups 25/10 plate Kettlebell Swings 53/35 **200m run between each round, end with run For Time

Thursday

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Make-Up Day or Strength: Accumulate 5 mins in a Handstand AMRAP 20 Calorie Row 20/15 10 Dumbbell Turkish Get-Ups 50/35

Friday

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Strength: Snatch @ 85% 11min EMOM then, AMRAP 10 5 Snatches 155/105 10 Toes to Bar

Saturday

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Partner Workout, one athlete works at a time (minus burpees) 40 Deadlifts 225/155 20 Synchro Bar Facing Burpees 30 Deadlifts 275/205 20 Synchro Bar Facing Burpees 20 Deadlifts 315/225 Immediately into: 20 Clean and Jerks 135/95 50 Pull-Ups 20 Clean and Jerks 135/95 40 Chest to Bar Pull-Ups 20 Clean and Jerks 135/95 30 Ring Muscle Ups For time or 35 min time cap