Segment 1: 21-15-9 Deadlifts (315/205) Box Jumps (30/24) Scale as needed to finish in less than 8 minutes Segment 2: 4x500m Row 3 min rest Segment 3: 3 Giant Sets: 20 weighted abmat Situps 20 Banded Good MorningsRead More
Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull Segment 2: 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Situps Mins 5-6: Run 200m Read More
Segment 1: 5 Rounds For Time: 21 Wall Balls Run 200m 9 Toes to bar Segment 2: 50-40-30-20-10 Calorie Row, complete with a partner, each partner completes each round. Rest while partner works Segment 3: Not for time A. 3×20 weighted Abmat Situps – feet anchored B. 3×30 Good Mornings (45/35)Read More
Segment 1: 3 Rounds: 3 Jerk (185/135) 4 Front Squat 5 Cleans 30 Pullups 40 Pushups 50 Abmat Situps Scale as needed to finish under 20 minutes Segment 2: EMOM 10 minutes: 4-8 Unbroken Handstand Pushups Scale as needed to complete at least 4 reps per roundRead More
Segment 1: 6 rounds of: AMRAP 2 minutes: Calorie Row (20/12) + Max reps of Power Cleans (185/135) 2 minute rest between rounds Segment 2: 3-4 Giant Sets of: 10 Good Mornings 20 Weighted Sit ups These are not for time, but each movement is done back to back with no rest. Segment 3: 2...Read More
