05 Dec 2018

Part 1)
5 Rounds:
5 Front Lever Pulls (on bar)
30 Shoulder Taps

Part 2)
4 Rounds for max reps:
30 seconds Ring Muscle-Up/Bar MU/Ring rows
30 seconds Hollow rocks
30 seconds Wall Walks
30 seconds Sit-ups
*30 seconds rest between exercises
**no rest between rounds

04 Dec 2018

Part 1)
Deficit Romanian Deadlift: 10-10-10
Deficit Clean High Pull 10-10-10

Part 2)
‘C-3PO’
*All options are RX, choose the one option which you believe will be fastest for you*

For time:
104 Wall Balls @ 9kg/7kg
52 Alternating DB Snatch @ 22.5kg/15kg

OR

For time:
2 Rounds of:
52 Wall Balls @ 9kg/7kg
26 Alternating DB Snatch @ 22.5kg/15kg

For time
4 Rounds of:
26 Wall Balls @ 9kg/7kg
13 Alternating DB Snatch @ 22.5kg/15kg

Or

For time:
8 Rounds of:
13 Wall balls @ 9kg/7kg
7 Alternating DB Snatch @ 22.5kg/15kg
*In round 8 of this one only do 3 snatch

03 Dec 2018

Part 1)
Push Pull – Rope Climbs & Handstand Push-Ups

Part 2)
Every minute on the minute for 10 minutes:
Burpee’s Box Jumps
– You choose height
– You choose reps

Choose a height/number where your pace stays consistent for the 10 minutes, no stopping during your chosen set.

02 Dec 2018

Part 1)
Back Squat
10-10-10 (Heavier then last week)

Part 2)
Row 1000m (2000 meter Assault Bike)
200 Double Unders
1 Mile Run (Double Beaver)

30 Nov 2018

Part 2)
Handstands
10 mins
30 seconds on/off w. a partner

Part 3)
“Chewbaccaā€¯
150 Double Unders
50 Db Push Press @ 2 x 15kg/10kg
40 Box Jumps (24/20 in.)
30 Ring Push-ups
40 US KB Swings (24/16 kg)
50 Burpees
150 Double Unders

29 Nov 2018

Part 1)
Deficit Romanian Deadlift: 10-10-10
Deficit Clean High Pull 10-10-10

Part 2)
Rowing Intervals:
3 X 2:00 ON/4:00 OFF for max Cals
*15 second rest in between partners*
(Rx+Assault Bike)

28 Nov 2018

Part 1)
18 minutes for quality:
5/5 L-Sit to Planche w. 5 second hold
5/5 Front Lever/Back Lever w / 5 second pause
30 Seconds of Back Planche.

Part 2)
For Time:
200m DB Farmers Carry
25 Toes-to-Bar
200m DB Farmers Carry
30 V-ups
200m DB Farmers Carry
35 MB Russian Twists
200m DB Farmers Carry
40 Sit-ups

27 Nov 2018

“Fight Club”

3 Rounds for time of:
15 Burpee’s to touch
Run 400 meters
15 Pull-Ups

26 Nov 2018

Part 1)
Back Squat
10-10-10
*Each set here should be done at a weight that the athlete feels like there is more in the tank. This is Volume preparation for the…Enlightenment

Part 2)
25 mins for quality:
12 reverse hypers – 2 sec pause
6/6 Strict Step-ups (no jump)
8 Retracted Strict Leg raises – 2 sec pause
30 sec Dip support (rings – partner assisted)

25 Nov 2018

Part 1)
New Push/Pull – Handstand Push-Ups & Rope Climbs

Part 2)
2 rounds for time of:
Run 870m
16 Alternating DB Snatch @ 30kg/22.5kg
16 Box Jump Overs @ 30″/24″