Band Suspended KB Bench Press

Heavy 3

 

12 Min AMRAP

5 HSPU

10 Air Squats

20 Double Unders

Run to Gate n Back

 

13267703 1036352386455806 9068445623631939073 n

 

A. Turkish Get-Up

Max 1 Rep. Must complete on both sides

 

B. Nancy

5 Rounds

400m Run

15 OHS (95/65)

 

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13301550 1073956876008540 3917811462864284411 o

A. Back Squat

1x8 @65%

1x6 @75%

1x4 @85%

1x4 @90%

 

B. Front Squat

1x5 @70%

1x4 @80%

1x3 @85%

1x3 @90%

 

C. 10 Min AMRAP ( Teams)

8 Burpee on to a Plate (45#)

12 American KB Swings (60/45, 53/35, 45-/25-)

8 GHD Sit-Ups

13301430 1073956872675207 2754391248120335784 o

 

A. Russian Push Ups

3 Sets 6-12 Reps

 

B. Strict Press *add 5# to the 1RM

3x5@67.5%

3x3@76.5%

2x1@85.5%

1x1+@85.5%

 

C. 9 Min AMRAP

25 Double Unders

12 Renegade Rows

10 DB Thrusters (40+/25+, 30/20, 20-/15-)

06012016

A. Hang Power Clean

Heavy 3 (Not 3 rep max)

 

B. Tabata Style

Calorie Row 20 secs of row

10 secs of rest for 8 rounds

 

C. Tabata Wheelies

 

D. Tabata Slam Balls

05312016

A.  Max Broad Jump

 

B.  5 Rounds

2 x Broad Jump (Pull Up Rig and Back)

*Every 5 Broad Jumps 3 Burpees

15 Russian KB Swings (53/35 1 Arm, Int 60/45, Nov 53-, 35-)

25 Double Unders (50 Singles)

05272016