Monday 30/09/19
3-3-3 Dead Lift Accrue 15 Wall Climbs Between Sets Then 5 Rounds x 2 Minutes – 15 Dead Lifts @ 225/155lbs –
3-3-3 Dead Lift Accrue 15 Wall Climbs Between Sets Then 5 Rounds x 2 Minutes – 15 Dead Lifts @ 225/155lbs –
10 Minutes, In Partners – 1600/1400m Row (Alt. 400/350m) – Max Distance Farmer’s Walk @ 2 x 32/24kg KBs (Alt. 40m) Rest 5 Minutes
Kipping Pull Up And/Or Muscle Up Practice/ Progressions Then For Time, In Partners (25 Minute Time Cap) – 60 Hang Cleans @ 105/75lbs
3 Rounds For Time, In Teams Of 4 – 100 Sandbag Squats (To Ball) @ 30kg – 100 Step Ups With Weight Plate @ 25lb
12 Minute AMOM – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 6 Strict Pull Ups Then 5 Rounds – 1
20 Minutes To Find 1 Rep Max Power Snatch Or Practice Movement/Warm Up Then “Isabel” For Time – 30 Snatches @ 135/95lbs
10 Minute EMOM – 3 Front Squats Then For Time – 75 Cal Row – 50 Toes To Bar – 75 Front Squats
1-1-1-1-1-1 KB Turkish Get Up Per Arm 5 x 20 Hollow Rocks Between Sets Then 20 Minute AMRAP – 40 Russian KB
30 Minute Partner AMRAP – 1500/1350m Row – 300 Double Unders – 100 DB Push Presses @ 2 x 22.5/15kg **Alternate work/rest, partition work
3 x 3 Back Squat 5 x 5-15 Ring Dips Between Sets Then 4 Rounds – 10 Squat Cleans @ 135/95lbs –