TABATA’s – rope jumps – airsquats – push ups – sit ups – burpees – swing – hollow hold * post uour feelings
TABATA’s – rope jumps – airsquats – push ups – sit ups – burpees – swing – hollow hold * post uour feelings
Three sets of: Barbell Push Press x 6-8 reps Rest 60 seconds Single-Leg Deadlift x 5-7 reps each leg Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds In teams of two, alternate sets to complete…
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated-Grip Pull-Ups x 5-7 reps Station 2 – Strict Handstand Push-Ups or L-Seated DB (KB) Presses x 6-7 reps Station 3 – Alternating Farmer Lunges x…
In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats @60/40 (from rack) followed immediately by… In teams of three, with only one partner working at a…
4 Rounds of: 1 min Swing alternating one arm 2 min Snatch alternating one arm 3 min Clean alternating one arm 4 min Rest 16 sets of: 2 x Double KB swing 2 x Double KB Clean 1 x…
BIG SATURDAY “in teams of two” 10 RFT 10 wallballs 10 burpees over box 10 pull ups 10 sit ups (together) 10 partner push ups klapping
Three sets of: Front Squat x 6-8 reps Rest 60 seconds Single-Arm Press KB x 6-8 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Every minute, on the minute, for 24 minutes: Minute…
Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand…
Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps Even Sets – Push Press x 6 reps (from ground) For time: 80 Sit ups 40 Kettlebell Swings 20 Burpees 10 Strict…
Warm Up 40 s work / 20 s rest Rope Jump Skill Work (6min) In teams, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball Shots *post your feelings