Strength Step Ups 4×8 Each Leg Conditioning Teams of 2: AMRAP 20: 21 Wallballs (8/6) 200 Meter Run The first partner completes the full round (21 Wallballs, 200m Run), and then tags the second partner to do the same. Score is total rounds and reps completed inside the team.
Emotm For 10Mins 6 Sumo Deadlift @ 70% On the Minute x 20: Minute 1 – 200m Sprint Minute 2 – 15 AbMat Sit-Ups Minute 3 – 200m Sprint Minute 4 – 15 Kettlebell Swings 24/16 Minute 5 – 40 Double-Unders Gun Show To Finish!!!!
Bulgarian Split Squats 3×8 (Each Leg) Conditioning 21-15-9 Box Jump Burpees 200m (After each set of burpees and box jumps) Core To Finish!!
Kipping Pull Up Practice Conditioning “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Squats Rest 3:00 between rounds. Post total time to comments.
Core To Begin!! 3 Rounds Of 30-20-10 Power Clean 60/40 Front Squat 60/40 Push Press 60/40 After Each Round Sprint 200m!!!!
Strength Bench Press 8-10 x 40% 8-10 x 50% 8-10 x 60% Conditioning Complete as many rounds as possible in 20 minutes of: Run 200 meters 20 Ab Mat Sit-Ups Overhead Squats, 10 reps 40/30 Post rounds completed to comments.
Strength Deadlift 8-10 x 40% 8-10 x 50% 8-10 x 60% Conditioning Every Minute For 10 Mins 5 Power Clean 5 Burpees Over The Bar Then 20 -15-10 Wallballs 8/6 Toes To Bar
Strict Press 40% 50% 60% Reps Of 8-10 Reps On Each Set Conditioning 21-15-9 Dumbell/Kettlebell Thruster 32/24 400m Run Finisher 3 Rounds Of 10 Moving V Sit 15 Suitcase Sit Ups
Back Squat Set 1x 40% Set 2 x 50% Set 3 x 60% All 3 sets will be performed at reps of 8-10!! Conditioning 3 Rounds For Time 200m Sprint 15 Deadman Burpees (Release hands fully off floor at bottom of each rep) 20 Box Jump
On the Minute x 10 5 Power Snatch Conditioning 5 Rounds For Time 10 Toes To Bar 15 Med Ball Clean 20 Ab Mat Sit Up Gun show to finish!!!!
