A.
Minute 1 run 200m
Minute 2 10 box step overs
Minute 3 12 Kettlebell swings
Every minute on the minute for 15 minutes

B.
Partner – working at the same time
run 400m
row 500m
*4 rounds*

C.
trap and smash calves

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A.
thruster 8-6-4
* 10 double-unders between each set


B.
9 thrusters 95/65
35 double-unders
10 rounds for time


C.
trap calves, couch stretch

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Bubby

 

A.
Hang snatch – 10 minutes work to a heavy single


B.
Snatch -15 minutes work to a heavy single


C.
20 power snatch
20 ring dip
60 wall ball
20 ring dip
20 power snatch
for time


D.
banded bully 3 minutes /side

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L to R – Dave, Alexa, and David

A.
ring rows 8-12 reps
push-ups 8-12 reps
3 rounds
B.
weighted pull-ups 3-3-3-3-3
C.
row 1000 meters for time
D.
bar in high rack bicep smash 1 minute
trap each calve :30
3 rounds

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Doug

A.
Warm-up front squat


B.
Liam 
run 800m with plate
100 T2B
50 front squat – light/moderate
10 rope climbs
run 800m with plate
for time
* partition the T2B front squat and rope climbs any way, start and finish with run.


C.
overhead band distraction, traditional quad ham stretches

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The Jasons

A.
handstand balancing and walking practice – 15 minutes


B.
25 sit-ups
50 ft. handstand walk
50 ft Overhead walking lunge 45/25 plate
3 rounds

C.
bottom of a squat 1 minute
LAX ball Right shoulder 1 minute
LAX ball Left shoulder 1 minute
3 rounds

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Bob

A.
Thruster 3-3-3


B.
Push Jerk 3-3-3


C.
20 thrusters light/moderate
30 double-unders
10 burpees
AMRAP 8 minutes


D.
bottom of a squat, sit on a box on a LAX ball

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Nate and Taylor – 17.4

A.
Warm-up deadlift and HSPU
15 minutes


B.
AMRAP 13 minutes
55 deadlifts
55 wall ball
55 cal row
55 handstand push-ups


C.
bar in a low rack – high hamstring smash

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Naomi and Hugo – Killin’ it

A.
Skill work: muscle up progressions and transitions 15 minutes

B.
power clean warm-up – 10 minutes feel some weight


C.
Partner workout – alternating rounds
10 power cleans light/moderate (135/95)
3 muscle-ups
AMRAP 12 minutes
*score total rounds and reps


D.
Kitchen sink MOB- bar in shoulder level rack, with bar to the back, palms down, walk away chest up. Contract relax 6 minutes.

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Jackie