Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table
Snatch warm up and skill w/ PVC
Perform a hang snatch and then a full snatch without dropping the bar.
3 Rounds of:
15 Kettlebell Swing
15 Push Up
15 Pull Up
15 Box Jump
15 Double Under
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
2 Rounds for time of:
50 Lunge jumps
40 Abmat sit-ups
30 Push-ups
20 Pull-ups
10 Burpees
2 Rounds for time of:
20 Reverse lunge steps, 135#/95#
15 Toes to bar
10 Burpees
5 Muscle ups
Start at 80% and increase each set if possible.
Start at 85% and increase each set if possible.
Heavier than last time.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
With a partner, one partner works, the other rests, every 90 seconds for 18 minutes:
5 Clean and Jerk
Row for Calories
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20 Minutes:
Ascending ladder 2-4-6-8-10-etc. reps of:
Box jumps
DB snatches, alternating arms
Toes to bar
*Record height of BJ and weight of DB. Step-ups and V-ups/sit-ups are recommended for scaled version. Only one person working at a time, get as far up the ladder as possible.
AMRAP 5 Minutes:
Snatches, 185#/125#
AMRAP 5 Minutes:
Clean & Jerks, 225#/155#
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For time:
100 Thrusters, 95#/65#
*Perform 5 burpees EMOTM.
**Rx+ 135#/95#
Partner up and get through 100 thrusters for time. Both partners do 5 burpees each round, but only one partner doing thrusters at a time.
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Partner up and get through 100 thrusters for time. Both partners do 5 burpees each round, but only one partner doing thrusters at a time.
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.
We will be closed on Thanksgiving Day, Thursday 11/24/16. We will only have 2 classes Friday 11/25/16 at 8:30am and 9:30am. Regular schedule the remainder of the week.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
5 Rounds for time of:
10 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Every 3 minutes for 30 minutes:
8 Pull-ups
9 Push-ups
10 Sit-up twists
11 Cal row
*Rx+ 6 CTB pull-ups, 7 Ring dips, 8 TTB, 9 Cal Assault Bike. Masters 6,7,8,9 reps of Rx. No one is allowed to work longer than 90 seconds/round. Post total reps completed each round.
We will be closed on Thanksgiving Day, Thursday 11/24/16. We will only have 2 classes Friday 11/25/16 at 8:30am and 9:30am. Regular schedule the remainder of the week.
Neck, Shoulders, Hips, Knees, Ankles
Bear Crawl and variations:
Side Crawl
Gorilla Crawl
Crab Walk
Etc.
Forward Roll
1-2-3-4-5-6-7-8-9
-10-
9-8-7-6-5-4-3-2-1
Kettlebell Swing
Push Up