Saturday, July 20, 2019

Uncategorized

Teams of 3 For Reps

Divide the work evenly with one athlete working at a time

Go as far as you can in

30 Minutes

Add 3 reps (1 per person) to each exercise each round.

3-6-9

6-9-12

9-12-15

12-15-18

Etc

(Comp)

Hang Squat Snatch (80/115)

Shoulder to Overhead

Ring Dips

(Fitness)

Hang Power Snatch (65/95)

Shoulder to Overhead

Ring Dips

(Bootcamp)

Hang Power Snatch (managable weight)

Shoulder to Overhead

Box Dips

Friday, July 19, 2019

Uncategorized

For Time

18 minute cap

(Comp)

5-4-3-2-1 Devil Press (35/50)

5-5-5-5-5 Handstand Push Up

400m Run

5-5-5-5-5 Handstand Push Up

1-2-3-4-5 Devil Press (35/50)

(Fitness)

5-4-3-2-1 Devil Press (20/35)

5-5-5-5-5 Handstand Push Up

400m Run

5-5-5-5-5 Handstand Push Up

1-2-3-4-5 Devil Press (20/35)

(Bootcamp)

5-4-3-2-1 Burpee

5-5-5-5-5 DB Press

400m Run

5-5-5-5-5 DB Press

1-2-3-4-5 Burpee

Thursday, July 18, 2019

Uncategorized

Score is your slowest time

Every 6 Mins for 3 rounds

(18 Mins)

(Comp)

10 Chest To Bar Pull ups

20 Alternating DB Cleans (35/50)

30 DB Box Steps 20” (Single DB 35/50)

(Fitness)

10 Pullups

20 Alternating DB Cleans (20/35)

30 DB Box Steps 20” (Single DB 20/35)

(Bootcamp)

10 Ring Rows

20 Alternating DB Cleans @ manageable weight

30 Box Steps 20”