Month: September 2017

10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight

Every3 mins.24mins
16 KBS 32/24
14 Wall balls shots
12 Burpees

EMOM 12
1. 7 Thrusters + 20 Dus
2. 10 Strict pull ups + 10 Burpees

i) 3×20 Rear foot elevated Split squats

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

30/30:2 x 5
sprnt on bike
dumbell thrusters

E2mins x 4
1. 90sec MUs
2. 15 Russian swings 32/24 + 10 burpees
3. 20 Cal bike
4. 25 DB thrusters 25/17.5

44 Deadlifts 80/55
44 T2B
44 KB step ups
44 Burpees

4×10
Weighted pulls ups
Weighted rings dips
Hanging straight leg raises

5 rounds
150m row
10 burpees
10 wall balls
rest 2 mins

EMOM10
1. 5 Front squats @32×0
2. 10 Strict pull ups

For time
2 rounds
1 big lap
9 KB front rack Squats 24/16s
12 Front rack Step back lunges
15 Double KB russian swings

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*