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Conditioning
50-40-30-20-10 DU's (each) Synchro KB Swings High 5 Abmat Sit Ups Synchro 1A DB S2OH (Switch Arms at Halfway) RX: American Swings 53/35; DB 50/35 L1: Russian Swings; DB 35/25 Beg: KB Deadlift; DB scaled appropriately Scale DU's to 2x Single Unders
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Strength
3 sets: A) 8ea HK 1a DB Press B) 8ea 1a DB Row C) 4ea HK Shoulder Circle Conditioning AMRAP 12 12 Pistols 10 DB Push Press 8 Burpees Conditioning
AMRAP 20: 15 Overhead Squats 95/65 30 Double Unders 15 Deadlift 30 Double Unders Strength
Front Squat EMOM6 3 Front Squats @50-65% Conditioning 5 RFT 50' DB 1A OH Walking Lunge 50/35 3 C2B **RX+ BMU 12:00 Time Cap Strength
3 Sets: A) 10 BB Hip Thrusts B) 20 Banded Good Mornings C) 5ea Bent Knee HS Stretch Conditioning E4M x 4 20/15 Cal Row 10 DB Box Step Ups 50/35 Strength & Conditioning
From 0-7:00 Build to a 2RM Power Clean + Jerk From 7:00-10:00 Rest From 10:00-17:00 AMRAP Power Clean & Jerk at 70% of part (a) Conditioning
In a Team of 3: 6 Rounds- 10 Bench Press 20 Abmat Sit Ups 300m Row Waterfall Style; Cannot start next station until it is clear Score is SLOWEST 300m Row combined Conditioning
AMRAP 24: 1 Peoplemaker 2 T2B 4 Air Squat 2 Peoplemakers 4 T2B 8 Air Squats 3 Peoplemakers 6 T2B 12 Air Squats etc. Add 1/2/4 reps each round Strength
EMOM 8: 1-4 reps UB Gymnastic Skills Pick the movement you did Death By last week and try to hit same number for all 8 rounds Conditioning AMRAP 8: 6 Alt Db Snatch 50/35 3 Burpee Pull Ups RX+ 70/50, Bar Muscle Ups COMPARE to 7/29/2019 Conditioning
Complete as many rounds as possible in 20 minutes of: 10 K2E 20 Alt Pistols 30' Handstand Walk |
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