Friday, 16 February 2018

sumo deadlift

 

20 min with a partner

240 wall ball shots  

——————- 

120 alt db snatch

60 burpee box jumps  

30 front squats  

 *partner 1 can work on wall balls while partner 2 works on the other work, alt as you like.

 

if you finish under 20 AMRAP

40 cal row

100 double unders  

Monday, 12 February 2018

tempo front or back squats 

20 min AMRAP


As fast as possible

24 db deadlifts

16 pull ups

8 (jumping) goblet squats

4 hand stand push ups

As slow as possible

12 db deadlifts

8 pull ups

4 goblet squats

2 hand stand push ups

Saturday, 10 February 2018

 “the chief”

 

5 rounds

3 min AMRAP followed by 1 min rest  

3 power cleans

6 push ups

9 squats  

Friday, 9 February 2018

with a partner

50 thrusters

30 synchro burpees

40 thrusters + weight

40 pull ups  

30 thrusters + weight

50 toes to bar

 

single leg isometric deadlift