PART A Turkish Get Up 4 x 3 (each arm) PART B 4 Rounds, each for time 20 Kettlebell Goblet Lunge (24/16) 20 Kettlebell Swing (24/16) 20 Lateral Hops over Kettlebell
PART A Strict Handstand Pushups 1 Attempt for Max Reps Strict Pull-Ups 1 Attempt for Max Reps PART B 3 Rounds of AMRAP 4, resting 4:00 between: 21/15 Calorie Row Or 18/12 Cal Bike 21 Power Cleans AMRAP Burpee BJO...
PART A 10 Minute to Build to a Heavy Power Clean + Front Squat + Push Jerk PART B 4 Rounds: 400 Metre Run 3 Rounds of “Macho Man” (70/50) 1 Round of “Macho Man”: 3 Power Cleans +...
PART A 4 Rounds 10 Barbell Pull Overs 10 Double KB Bent over rows 10 DB Wo/man Makers Perform as a superset, rest 90 seconds between rounds PART B With a partner complete as many stations as possible in...
CONDITIONING On the 0:00, Part #1: In a 5:00 Window… Buy-In: 50/35 Calorie Row OR 35/20 Cal bike Time Remaining, AMRAP: 12 Deadlifts (85/65) 8 Box Overs Rest 5:00 On the 10:00, Part #2: In a 5:00 Window… Buy-In: 35/25...
PART A 3-Position Power Snatch On the 2:00 x 6 Sets: Wave #1… Set #1 – 60% Set #2 – 64% Set #3 – 68% Wave #2… Set #4 – 60% Set #5 – 64% Set #6 – 68% PART...
Pausing Back Squat 5 Sets of 3: Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75% 1st Squat – Pause for 3s in bottom. 2nd + 3rd Squat – No pause. Rest...