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blog.7.31.6

A. Three sets of:

Back Squats x 6-8 reps @ 30X1

Rest 60 seconds

Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Four rounds for time of:

Run 200 Meters

20 Wall Ball Shots

10 Strict Pull-Ups

A. Three sets of:

Back Squat x 6-8 reps @ 31X1

Rest 2 minutes

Weighted Pull-Ups x 3-5 reps @ 21X0

Rest 2 minutes

B. Four rounds for time of:

60 Double-Unders

30 Wall Ball Shots (20/14 lbs)

15 Pull-Ups

 

A. For max reps:

90 seconds of Muscle-Ups

Rest 60 seconds

60 seconds of Muscle-Ups

Rest 60 seconds

30 seconds of Muscle-Ups

Note reps achieved for each set.

B. Take 15-20 minutes to find your 1-RM Snatch

(You may elect to do either a power or full, but please note next to the weight lifted whether it was a full or power snatch.)

C. Complete as many reps as possible in 4 minutes of:

Max Rep Snatch @ 85% of todays 1-RM

Rest until fully recovered, and then…

D. For max calories:

10 Minutes of Assault Bike

*Goal for male athletes is 200+ calories, and for females 150+ calories. Please take a note of the average RPM you held for the duration of the 10 minute piece. We will be using this number going forward.