Month: September 2018

Strict Press 4×4, no % Every 90 sec set 1: Focus on Normal Tempo set 2: Focus on the Negative (downward phase) set 3: Focus

Skill: Kip Swings  36 Min Death By: 2/1 Bike Cals (add 2/1 each minute) 2 Kip Swings (add 2 each minute) 2/1 Rower cal (add

Back Squats 4×4, 70% Every 90 sec set 1: Focus on Normal Tempo set 2: Focus on the Negative (downward phase) set 3: Focus on

Part 1A With 3 minutes on the clock complete: 20 DB Snatches (50/35) switch every 5 (1 for 1) 8 Burpee Box Jump Overs (24/20)

Front Squats @ 50% In 2 minutes, 1 Sec pause in the hole then 1 squat 2 Sec pause in the hole then 2 squats

Do 1 round of each as a warm up Skill all the movements Part A – 5 min AMRAP  50 Double Unders/75 Singles 2 Rope

Strict Press 5×3 every 90 secs 8RFT – 15 min cap  10 Box Jump Overs (24/20) 10 KBS (70/50) Overhead Bike 15/10 cal after rounds

Back Squat @50% In 2 minutes, 1 Sec pause in the hole then 1 squat 2 Sec pause in the hole then 2 squats 3

DL 7×2 85% every 90sec FOR TIME – 23 min cap  Ready, Set, Go 7 Laps (indoor mod: 1600 meter row, 2.6mile bike) then 3RFT of

00:00-13:00 Part 1: 12 RFT of 4 HSPU 8 Pull Ups or Rows (no Bands) 12 Air Squats (FB: 20# Vest) (rest with remaining time