Saturday, 12/1/2018

“Rabbit’s Delight” Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: Thrusters (35/45) KB Swings (16/24) Wall Ball (14/20) Box Jumps...

Friday, 11/30/2018

A. Front Squat 3 @ 70% of 90% 3 @ 80% of 90% 4+ @ 90% of 90% *Max Strict Pull Ups after each set B. Four sets for max reps of: 45 seconds of DB/KB Burpees (not heavier than 30/40) (hands remain at sides during jump) 15 seconds of Rest 45 seconds of Knees to Elbow or High Knees 15 seconds of Rest C. 5 Ring or Bar Muscle Ups (or spend 10 minutes working on kipping or butterfly pull ups) Ninja: Same Bonus: In 10 minutes build to today’s heavy… Snatch x 1.1.1 (2-3 second reset between...

Thursday, 11/29/2018

A. 2 Power Snatch + 1 Squat Snatch 3 @ 70% of 90% 3 @ 80% of 90% 3 @ 90% of 90% B. AMRAP in 12 minutes of: 12 Wall Balls (14/20) 12 Power Cleans (use same weight you had on your last snatch complex) Ninja: AMRAP in 12 minutes of: 12 Jumping Lunges, total 12 Ball Slams Bonus: Six heavy sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are FULL...

Wednesday, 11/28/2018

A. Four sets for max reps of: 2 Minutes of Rowing (for calories) Rest 30 seconds 1 Minute of Strict KB Press (8/16) 1 Minute of Strict Pull Ups/Ring Rows Rest 30 seconds 1 Minute of Double Unders/ Single Unders 1 Minute Up/Downs (plank to elbows to plank) Rest 3 minutes Bonus: Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 1 rep @ 85-90% (pause for 1-2 seconds in the receiving...

Tuesday, 11/27/2018

A. Overhead Squat 3 @ 70% of 90% 3 @ 80% of 90% 4+ @ 90% of 90% * Sitting on a bench or smaller box, 5 Tall Box Jumps after each set B. 4 rounds of: 40 Walking Lunges, total 30 Abmat Sit Ups 20 Push Ups 10 Pull Ups Ninja: Same Bonus: Every 2 minutes, for 20 minutes (10 sets) of: Hang Clean + Clean *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 75-80% *Sets 9-10 –...