👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15 Push-Ups
STATION 2
AMRAP
20 Mountain Climbers
20 Russian Twists
STATION 3
EMOM
15 DB Strict Press
STATION 4
AMRAP
10 Box Jumps
12 DBL DB Russian Swings
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
2:00 EZ ROW…
-Into-
3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
-Quick Demo / Progression-
10 Push Jerks
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row
(Score is Rounds + Reps)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
30 muscle-ups for time
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
Do this walking with a barbell. You can team up and take turns, walk 12 steps with a barbell locked out overhead.
Build up in weight to something tough but still safe.
16 Minute AMRAP
20 Shoulder to Overhead (95/63)
15 Box Jumps (24/20)
10 Burpee Pull Ups
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Suitcase Deadlifts
8 Scap Push-Ups
Tuck/Hollow Hold for the remainder of time!
– 1:00 Rest-
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Hang Muscle Cleans
8 Knee Push-Ups
Tuck/Hollow Hold for the remainder of time
EVERY 3:00 FOR 4 SETS
200m Run
20 Hang Power Cleans
20 Push-Ups
(Score is Each Set For Time)
2-3 SETS
10 DB Hammer Curls
10 DB Pull-Overs
(No Measure)
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row
2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
ON A 15:00 RUNNING CLOCK…
Deadlift up to 5-10 pounds heavier than last week, then do 5 sets at that weight.
FOR TIME
30-20-10*
Calorie Row
Toes to Bar
*50 Double Unders after each full set
(Score is Time)