“I would rather die of passion than boredom.” – Vincent Van Gogh
Every 2min 2 Power Snatch
Find a Heavy Double
In 10 minutes complete:
4 Rounds:
30 Air Squats
60 Double Unders / 120 Singles
In Time Remaining:
Max Power Snatches (@ 65% – 70%)
– Leave yourself 1:00 – 2:00 for the Snatches.
– Should be able to complete 5 snatches minimum at the desired weight.
“Squeeze lemons, make lemon juice!”
MOVIN
10 RNDs alternating with a Partner
10 Bench Press
10 Box Jumps
200m Run
– One partner works at a time.
-Pick a weight can do 10 unbroken when fresh.
– One partner will spot the other.
– Other partner can do plank or sit-ups while other works.
100 DU
10 Squat Cleans
30 Toes to bar
80 DU
8 Squat cleans
24 Toes to bar
60 DU
6 Squat cleans
18 Toes to bar
40 DU
4 Squat cleans
12 Toes to bar
20 DU
2 Squat cleans
6 Toes to bar
Time cap: 30 min.
135/95, 115/85, 95/65, 75/55
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
For Time:
1 Mile Run
60 DB/KB Double Push Press
50 Lunges – Alt. Reverse or FWD
40 Burpees
30 Power Snatches
DB: 35/20/10
BB: 95/65, 75/55, 45/35
– 1-Mile Run: to the East River and back.
– DB and BB should be on the lighter side for cycling purposes
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
Alternate RNDs:
EVERY 3min x 10 RNDs
ODD Rounds: (1,3,5,7,9)
20 Sit-ups
15 Box Jumps
10 Pull-ups / Ring Rows
EVEN Rounds: (2,4,6, 8,10)
Row 50/36 cals / Bike 30/24
“Everyone makes mistakes. Not everyone owns them.”
Handstand Hold Practice
EMOM x 5min
:30 on / :30 off
– Headstand to straighten
– Free Standing
4 RNDs
50 DU
15 Sumo Deadlifts
5 Handstand Push-ups – Strict
225/155, 155/105, 135/95, 75/55
+ 275/185
– Strict Handstand Push-ups if possible
– Scale: Piked push-up or DB/KB Strict Press
3 RNDs
DB/KB Row – 12-15
Dips: (Ring 5-8, Box or Bench 15-20)
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
500/400m Row with
20-15-10-5
Push-ups
Toes To Bar
Example:
500/400m Row
20 Push-ups
20 Toes To Bar
500/400m Row
15 Push-ups
15 Toes To Bar
Etc.
– Complete your Row before each round of push-ups & TTB
Set a 2 RM
For Time:
150 Wall-Ball Shots, 20# / 14#
5 RNDs
200m Run
3 Rope Climbs
Sub:
Hand over Hand rope laying rope pull to stand
or
10 Ring Rows = 1 Rope Climb
WEAR LONG SOCKS!!
