9.29.2016
9.28.2016
Thursday
4 Rounds for Time:
30 Air Squats
20 KB Swings (53/35)
10 Pull-UPs
5 Burpee Box Jumps (24/20)
30 Air Squats
20 KB Swings (53/35)
10 Pull-UPs
5 Burpee Box Jumps (24/20)
9.27.2016
9.26.2016
9.25.2016
Monday
(ONLY if you came Friday)
4 Rounds for TIME of:
10 KB Hang Cleans (5L/5R-53*)
20 KB Swings
10 Wallballs
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
4 Rounds for TIME of:
10 KB Hang Cleans (5L/5R-53*)
20 KB Swings
10 Wallballs
“AIR FORCE” Part 2 (for everyone who didn't make it on Friday)
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
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