Friday, 20 April 2018

dynamic back squats 

 

10 rounds alt with a partner

15 wall ball shots

10 alt db snatch  

5 burpees  

 

then

800 m run together  

12 rope climbs (alt as needed) 

Wednesday, 18 April 2018

24-18-12

double unders (triple #) 

American kb swings (double #)

toes to bar

 

upper body development work  

Monday, 16 April 2018

sumo deadlift

 

15 min AMRAP

6 db power clean to overhead  

12 weighted db step back lunges

8 dead hang pull ups / ring rows / chest to bar

Friday, 13 April 2018

dynamic back squat  

 

15-12-9

hang squat clean  

burpee box jump

rest 5 min

12-9-6

hang squat clean + weight

burpee box jump + height

Wednesday, 11 April 2018

3 rounds

:45 work / :15 transition  

pull ups

push press

rope walk up/downs  

dips or push ups  

 

bench press and accessories