Two 10 minutes sets
Complete as many rounds and reps as possible in 10 minutes OF:
50 ft. Shuttle Run
15 Goblet Squats
20 Med/Ball Sit Ups
10 Decline Push Ups
Rest 5 minutes BTW Sets
Two 10 minutes sets
Complete as many rounds and reps as possible in 10 minutes OF:
50 ft. Shuttle Run
15 Goblet Squats
20 Med/Ball Sit Ups
10 Decline Push Ups
Rest 5 minutes BTW Sets
15 minutes to establish a 1RM on
Clean & Jerk
Rest 5 minutes
Then
3 Rounds For Time OF:
30 Double Unders
10 Clean & Jerks @ 75% of your 1RM
4 Rounds For Time OF:
400 Meter Run
15 Deadlifts
20 Knees to elbows
25 KB Swings
15 Minutes to establish a 1 RM on
Back Squat
Rest 5 minutes
Then
Complete as many rounds and reps
as possible in 15 minutes of:
6 Burpees
8 Power Snatch
10 Overhead Squats
4 Rounds OF:
15 Lateral Jumps Over Parallette
10 Weighted Burpees Step Overs
15 Wall Balls
10 Double Unders
Complete as many Rounds and reps as possible in 15 minutes OF:
200 Meter Run
10 Deadlift 135/95lb
6 Hang Cleans 135/95lb
10 Ball Slams
5 Rounds OF:
20 Double Unders
10 Front Squats 135lb/95lb
15 Toes to Bar
20 Hand release Push ups
15 minutes to establish A 1RM on
Push Press
Rest 5 minutes
Then
Complete as many Rounds and Reps as possible in 15 minutes
8 push press at 65% of your 1RM
10 KB Swings 53/35lb
12 Box Jumps 24″/20″
“McFlurry”
400 Meter Run
21 Cleans
21 Pull Ups
400 Meter Run
15 DB Thrusters
15 Pull Ups
400 Meter Run
9 Cleans
9 Pull Ups
400 Meter Run
Three six minutes sets
Complete as many Rounds and Reps as possible in 6 minutes OF:
6 Pull Ups
6 Box Jumps
6 Incline Push Ups
6 Box Dips/Air Squats
Rest 1 minute BTW sets
Do Box Dips on Add numbered Rounds And Air Squats on even numbered Rounds