2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
Every 3’ for 9 sets
A- 200m run
21 wall balls
B- 15/12 cal bike
15 kb g2oh
C- 18/14 cal rower
15 t2b
10 Rounds
16 sit ups
14 Air Squats
12 Alt DB Snatches
100m Run
Follow the leader
Teams of 2
20 rounds
9 Box Jump Overs
6 C2B Pull Ups
3 Clean And Jerks 155/105
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