31 May 2018

Part 1)
Deadlift 2-2-2

Part 2)
3 Rounds, each for time:
Row 300m (no longer than 1:45)
50 Double Unders
15 Burpees to touch
*Begin a new round every 6:00

30 May 2018

Part 1)
15 Minute AMRAP:
New Push/Pull

Part 2)
“Iron Fist”
3 Rounds for time & quality.
2 minute Hang
50m Pinch Grip walk
40 Sit ups

29 May 2018

Part 1)
Front Squat: 3-3-3-3
*3.1.3.x*
(3 seconds down, 1 second at the bottom, 3 seconds on the way up)

Part 2)
15 mins Quality AMRAP (No measure)
10/10 Weighted Pistols/ 10/10 Step ups
5 Strict Handstand Push-Ups/8 A-Frame Push ups/10 DB Strict Press
2 Legless Rope Climbs/Leg assisted rope climbs

28 May 2018

Part 1)
Snatch EMOM: 3 on the minute every minute for 10 minutes.

Part 2)
3 Rounds for time
15 Knees to elbows
Run 400m
15 US KB Swings @ 24kg/16kg
(15 min cut off)

27 May 2018

Part 1)
Bent Arm Strength – Ring Pull-ups, Planche Push-Ups

Part 2)
Straight Arm Strength + Box Jumps for heigh

Part 3)
Partner Double Under AMRAP

24 May 2018

Part 1)
5 Rounds for load & Quality
25 Meter Single arm farmers walk (switch hands at 12.5m)
30-60 Second handstand hold.
1. Wall Facing
2. Partner Spotted Freestanding
3. Freestanding (Must be static NOT walking)

Part 2)
12 Minute AMRAP:
20 Renegade Rows without Push-up
12 Ring Dips
Run 400m

23 May 2018

Part 1)
Straight Arm – Meat Hooks, Wall facing back bends, Thoracic Handstands.

Part 2)
4 Rounds quality:
2RM Broad Jump
12m Dual DB Lunge Walk
30 Seated Leg Raises

22 May 2018

Part 1)
Back Squat :3-3-3-3
*3.1.3.x*
(3 seconds down, 1 second at the bottom, 3 seconds on the way up)

Part 2)
3 Rounds for time
15 Thruster @2 x 16/12Kg KB or 2 x
12 Burpee, Laterally over the dumbbell.

21 May 2018

Part 1)
Push Pull – Week 4 of 4
Push-Ups, Ring Rows, Dips, Pull-Ups Muscle ups

Part 2)
“5th Gear”
3 Rounds
Run 200m
15 Box Jumps

20 May 2018

Part 1)
Power Clean & Jerk 2RM

Part 2)
10 Minute EMOM:
Odd: 50 Double Unders
Even: 15 Toes-to-Bar