A.Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:Run 800m/1000m row/1000m ski/2000m bike15 Strict Handstand Push-Ups or L-Seated DB Presses15 Strict Pull-Ups15 Strict Ring Dips B.Every minute, on the minute, for 6 minutes:Minute 1 – Lean Away Pull-Ups x 3-5 reps Minute 2 – Bottom’s Up Kettlebell Carry x…
Learn MoreA.Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 10 reps*Set 2 – 10 reps*Set 3 – 8 reps*Set 4 – 8 reps*Set 5 – 6 reps*Set 6 – 6 reps Add weight every set. B.Every 3 minutes, for 15 minutes (5 sets) for times:Row 250/200, Ski 250/200m, Bike 500/400m8 Front Squats or…
Learn MoreA.Every minute, on the minute, for 21 minutes:Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011Minute 2 – Supine Leg Curl with Med Ball x 8 repsMinute 3 – Tempo Push-Ups x 10-12 reps B.Complete as many reps as possible in 6 minutes of:12 Alternating Single-Arm DB Snatches24 Jumping Lunges
Learn MoreA.Every 2 minutes, for 18 minutes:Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 DipsMinutes 3-4, 9-10 & 15-16: 45-60 HS Hold/3 Wall WalkMinutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg B.Every minute, on the minute, for 24 minutes (6 sets of each):Minute 1 – Maks time run/row/ski/bikeMinute 2…
Learn MoreIn teams of two, complete the following for time:800 Meter Med-Ball Run100 Wall Ball Shots50 Push-Ups100 Double-Unders/200 SU400 Meter Walking Lunge with Med-Ball
Learn More5 Round x2 (rest btwn 5 round)The Chief3 Power Clean (50-30kg)6 Push-Up9 Air SquatRest:1 Min
Learn MoreA.Every minute, on the minute, for 21 minutes:Minute 1 – Push Press x 6 repsMinute 2 – Goblet Squat x 8 repsMinute 3 – Alternating Lateral Lunge x 16 reps B.Complete as many reps as possible in 5 minutes:Burpee Box Jump-Overs (24″/20″)
Learn MoreMETCON /EMOM 30 MİN 1.Min:5-7 Thrusters (50-30kg) 2.Min:9-12 C2B 3.Min:Rest
Learn MoreA.Three sets of:Strict Pull-Ups x Max RepsRest 45 secondsWall Walk x 5 RepsRest 45 secondsStrict Supinated-Grip Pull-Ups x Max RepsRest 45 secondsHollow Rocks or Holds x 45 secondsRest 45 seconds B.Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:Row 500 Meters/ski 500m/bike 1000m/Run 10 tour 30 wall-ball30 Push-Ups
Learn MoreMETCON5 Round for time50 Squat 50 Push-Ups400 M Run
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