Endurance “Death by Burpee Pull Ups” Every minute, on the minute, complete an ascending ladder of burpee pul ups. 1 rep the first minute, 2 the second and so on… MetCon 1: 21-15-9 KB Swings (75/55) Push Ups Met Con 2: 21 – 15 – 9 Cal Row Burpee over Rower
0 Comments
Strength: With a running clock, every minute perform 1 lift and add 10 pounds. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Post heaviest load for the snatch, clean and deadlift MetCon: 5:00 AMRAP 10 Burpee Box Jump (24/20) 10 Power Clean (135/95) 1. Gymnastics Skills “Death by Muscle up” Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on… Met Con 1: 8:00 AMRAP 15 Cal Row 15 Wall Balls, (20/14) MetCon 2: 3 Rounds For Time: 10 Deadllifts, (275/185) 10 Bar Facing Burpees Strength Class: Power Clean (T n' G) 5-5-5-5-5 Front Squat 3-3-3-3-3 3 Sets Max Strict HSPU OPEN 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95/65) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95/65) 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds |
Archives
March 2020
Categories |