Thursday 3-2
1. 3×4:00 AMRAPs: 21 Cal Row 15 Burpees Over Erg Max Rep 10m Shuttle Run Rest 4:00 between sets. 2. Recovery Work. *Score is total number of 10m shuttle sprints completed.
Details
Wednesday 3-1
1. Pause Back Squat 4×3 70% (3s pause in bottom) 2. “Nasty Girls” 3 Rounds For Time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95)
Details
Tuesday 2-28
1. Performance (Ninjas/Advanced): Strict Deficit Handstand Push Ups 5×3 Unbroken, rest as needed between sets. Increase each deficit. Record best. OR Fitness (Intermediate): Kipping Deficit Handstand Push Ups 5×3 Unbroken, rest as needed between sets. Increase each deficit. Record best. 2. 7 Minute AMRAP: 3-6-9-12… Handstand Push Up 35 Double Unders Between Sets
Details
Monday 2-27
1. Hang Snatch 4×3 70% 2. 5 Rounds For Time: 10 Deadlifts (225/155) 10 Pull Ups 10 Box Jumps (24/20″)
Details