Saturday 4.20.19

Check out our new apparel - Order yours today!

For Max Reps 

AMRAP 6
200M Sprint + MAX Below
Round 1: Power Snatches (95#/65#) 
Round 2: Lateral Box Jump Overs (24"/20")
Round 3: Ring Muscle Ups 
*2 minutes each round, 6 minutes total.

REST 3 MIN, THEN REPEAT 

AMRAP 6

200M Sprint + MAX Below
Round 1: Power Snatches (95#/65#) 
Round 2: Lateral Box Jump Overs (24"/20")
Round 3: Ring Muscle Ups 
*2 minutes each round, 6 minutes total.

Above & Beyond

6 Minutes

1 Minute Eagle Arms/Arm with Saddle Legs
1 Minute Twisted Cross/Arm
1 Minute Dragon/Leg

Strength

3 Rounds

10 Single Leg Deadlifts/Leg
*Using Barbell @ Moderate Weight, 
*Increase the weight on each set if possible, perform all reps with a slower down/faster up tempo. 
*Your last set of 10 should be difficult (6 sets total).
40 Second Bent Knee Hollow Body Hold

3 Rounds

1 Arm Overhead Carry x 50 meters per arm
*Rest at least 1 minute between rounds.
*Start with a moderate weight and increase each round if capable. 
*The last round should be difficult.

Endurance

Every 2 Minutes X 20 Minutes

2 Minutes Bike @ 10/7 Damper 
2 Minutes Sled Push @ Bodyweight
*Record reps as calories on bike + meters traveled on sled.

Gymnastics

3 Rounds 

Max Unbroken Plyo Push Ups (slap chest) 
*Beat last week.
1 Minute Side Plank/Side 
20 Single Arm Dumbbell Bench Press (10/Arm)
*Moderate to Heavy, but unbroken.
20 Bent Over Dumbbell Flyes

Chelsea JungComment