Work up to a heavy touch & go set of 5.
50-40-30-20-10
Anchored Sit Ups
10-8-6-4-2
Power Clean , 135#/83#
RX+ = 185/123
5 Rounds for time of:
Row 250 Meters
Run 200 Meters
50-40-30-20-10
Anchored Sit Ups
10-8-6-4-2
Power clean 135/83
RX+ 185/123
RELOADED 40/30 DBs
For DBs rep starts below knee
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Empty Bar-60-65-70-75%
E2Min for 20 minutes, alternate a Push Press set with a set of 1 min max Russian Twists.
12 Minute AMRAP
50 Push Ups*
400 Meter Run
30 Kettlebell Swings 70/53
20 Burpee Pull Ups
10 Rope Climbs 15′
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
22 Minute AMRAP of:
25 Push Ups*
200 Meter Run
15 2 arm Dumbbell Swings 25/15
10 Dumbbell Burpees
Perfect Push Ups ONLY! No knees, use a box as needed. Dumbbell Burpee finishes with DBs hanging at side, no jump.
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
