Skill: Strict Pull Up
EMOM, 4 min, 5-10 Reps
More than 2 purple bands = ROWS*
*Practice Tough Ring Rows
Back Squats
9×2, every 90
20 Min AMRAP
3 BJ
2 Pull Up
1 Strict Press (From Ground)
(Or feel free to do 9, 6, 3)
Skill: Clean Pulls
Focus on Shrug, then slight elbow bend/pull
Mini Sprint Course
100 Jump Ropes (-20 each rd)
15s Plank (+15sec)
3 Clean Pulls (feel free to do complete cleans)
AMAP: 6 rounds of 2 min on, 1 min off
15 ABMAT Sit Ups
5 Burpees
w/ time left of the 2 minutes AMAP Cleans
Goal 30 cleans
Skill:
4 Min EMOM
6 Reps of Bentover Row
NICE AND SLOW. NO ROCKING
Deck of Cards
35 min cap, For Time
Hearts: Deadlift to Row
Diamonds: Thrusters
Clubs: Ring Rows
Spades: HRPU
After 3 cards: 2 laps
After 6 cards: 2 laps + 20/15 cal Bike
After 9 cards: 2 laps + 20/15 cal Bike + 1m Farmers Carry
After 12 cards: 2 laps + 20/15 cal Bike + 1m Farmers Carry + 50 Air Squats
After 15 cards: 2 laps + 20/15 cal Bike + 1m Farmers Carry + 50 Air Squats + 100 SSJ
Skill: Hollow Banana
4 Min EMOM: 5-10 Kip Swings
FOCUS ON THE HOLLOW/BANANA WITH A KNEE TUCK OR TOES TO BAR
Power, EMOM, 4rds
Min 1: 2 Sprints (+2)
Min 2: 5 Ball Slams and Over Throws
Min 3: 10 KB Squat Jump
18 Min Partner AMRAP (alt mins)
15 Wall Balls
15 Kip Swings
3 DB Burpees (+3)
Skill: Movements in class today
4 Rounds, Every 3:30
7-7-7 Raises (Rear, Front, Side)
1 Pull Over to Press (+1)
5 Front Squats
18 Min Cap , For time
10-20-30-40-50
ALT DB Snatch (1 for 1)
DB (1) Box Step Over
7 minutes on the clock
Buy in: 3 laps
then AMRAP in the remaining time:
10 KBS
25 Jump Ropes
rest 3 minutes
6 minutes on the clock
Buy in: 2 laps
then AMRAP in the remaining time:
10 KB Goblet squats
25 Jump Ropes
rest 3 minutes
5 minutes on the clock
Buy in: 1 lap
then AMRAP in the remaining time:
10 KB SDHP
25 Jump Ropes
25 minute running clock
5 rounds:
30 sec bike or row sprint
30 sec rest
-rest 1 minute-
10-1
DB Bench
DB Lunge (1 for 1)
-rest 1 minute-
5 rounds:
30 sec bike or row sprint
30 sec rest