Yearly Archives: 2017

row 600/500, front lunges down, 5 scap pull, jumping high knees back, side lunges down, 5 scap pulls, high kicks back, pvc mobility

1: 3x5 seated box jumps, 1a: banded monster walk 2: 3x 1 strict press + push press press

2 person partner sprint - row 300/200, 5 s2oh 5 burpee bar jumpover, 5pull ups - back

jog 200m, bike 10 cal, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

1a. Back Squat from rack - 3x10 1b. 3x10 Romanian squats

12 min amrap
10 Hspu, 5, OHS, 10 t2b
135/95, 115/75, 95/65, 75/55

4,3,2,1 pistols [r+l=1], dips, strict pull ups

200 jog, 200m row, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

1a. bench 3x10
1b. db bicep curl 3x10

4 min tabata row 20/10 (record total calories) - 100 DUs - ladder 1-10 wb 10-1 burpees

4,3,2,1 pistols [r+l=1], dips, strict pull ups

10 air squats, 5 squat jumps
lite jog around front lot
right side lunges down + bar hang
left side lunges back + 5 down dog push ups
PVC mobility

200m run
50 cal row split
50 cal bike split
3 rope climbs each200m run
50 WB split
50 WB situps split
3 wall walks each

200m run
50 Ball Slams split 30/20
50 KB Swings split 44/26
3 rope climbs each

200m run
50 HRPU split
50 K2E split
3 wall walks each

200m run
50 hang cleans 65/35
50 push press 65/35

2 person teams:
1. when running - athlete can start on movement the second they return
2. all movements must be split evenly and completed by both athletes before they can move on.
3. rope climbs and wall walks are not split