Part A: 3 Rounds 30 Air Squat 10 Burpee 20 Back Squat (135/95) 10 Burpee Rest 2 mins between rounds. C: same or 115/80 M: 95/65 Part B: 3 Rounds (NFT) :15 Hollow Rocks 1 min Plank :15 Hollow...
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Part A: Establish a 1 RM Squat Snatch Part B: 5 Rounds 7 UB Hang Power Clean (70% of 1 RM Power Clean) 6 Box Jump (24/20) 5 UB Hang Power Clean 4 Box Jump Rest 1 min between...
Circuit Fit 1000m Row 25 Push Up 100 DU 800m Row 20 Push Up 80 DU 600m Row 15 Push Up 60 DU
With a partner. Splitting the work however necessary. 100 Wall Ball (20/14) 50 Devil Press (45’s/35’s) 100 Deadlift (25% of combined 1 RM’s) E2MOM Run 100m, together
Part A: AMRAP 9 10 Power Clean (135/95) 5 Chest to Bar Pull Up 5 Burpee Rest 3 mins, then: Part B: AMRAP 9 8 Squat Clean (135/95) 4 Strict HSPU 4 Burpee C: 115/85, Pull Up, Box HSPU...
5 Rounds 1 min – Bike Cals 1 min – RKBS (2/1.5) 1 min – 10m Shuttle Run 1 min – Row Cals 1 min – Sgl. KB Alt. In-Place Lunge (2/1.5) 1 min – Rest Start on any...
Part A: E :90 for 8 Rounds 1 Power Snatch to OHS, dump the bar and reset, then Squat Snatch (70-85%) Part B: 5 Rounds 12 Hang Power Snatch (95/65) 36 DU 6 OHS 12 Box Jump (24/20) C: ...
Run 800-600-400-200-100m 50-40-30-20-10 AbMat Sit Up 25-20-15-10-5 Cal Row Circuit Fit Same as above
Part A: Pull Up / BMU Progressions L1: Dead hangs, pronated grip 2 sets, :20-:30 each 2 x 10 scap retraction 3 x 5 negatives 3 x 10 Barbell rack Pull Ups, OR 5 x 7-9 banded strict Pull...
Circuit Fit Part A: In 16 mins complete: 2000m Row buy in then AMRAP 8 RKBS 16 Box Jump 24 DU Part B: EMOM 10 mins Min 1 – Plank on elbows Min 2 – :30 Russian Twists...