5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Hello Moby
Every 90 seconds for 15 minutes
a: 7 Back Squats @ 70% 1RM
b: 7 Strict HSPUs or 7 Deficit Push-ups
12 minute partner AMRAP:
10 Thrusters 95/65
10 Pull-ups
-Only 1 partner may work at a time
-An entire round must be completed each time
(we HAD to do some version of Fran to start off 2015)
15 minute EMOM
2 Clean+Jerks 75/55 + 1 Burpee over the bar
Add 1 Burpee per minute
@ 5 minutes 95/65
@ 10 minutes 135/95
If you miss a round keep the weight/burpee count the same through 15 minutes
9 minute AMRAP
3 Muscle Ups
12 Box Jump Overs 24/20
Scale MUs w 9 Ring Rows and 9 Clapping Push-ups
Flexibility —
2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357
Static Shaping —
3x30s 30 Degree Handstand Hold
Skills and Drills —
3×10 Ring Swings. DEMO: http://vimeo.com/99058074
5 RFT
Row 250m
12 T2B
6 Burpees to a 6″ Target
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
8 minute AMRAP:
8 GTO 75/55
16 Weighted Step Ups 25/15
Rx Plus: 135/95, 45/25
1 – Wall Climb
2 – Deadlifts 95/65
3 – Burpees
4 – Push-ups
5 – Shoulder to overhead
6 – Burpees over the bar
7 – Pull-ups
8 – Power Cleans
9 – Wall Balls 20/14
10 – Jumping Lunges
11 – T2B
12 – Front Squats
Rx+ = HSPU, 135/95, C2B
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
15-13-11-9-7-5-3-2-1
Overhead Squat 95/65
Elevated Pushups (feet on barbell)
V-Ups from hollow body
Foam Dice Game
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.
2. No throwing medballs.
3. You may block using your ball.
4. You may knock other athlete’s medballs out of their hands.
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
12 minute AMRAP
6 Squat Cleans 135/95
12 K2E
400m run w/ med ball 20/14
