Nov 24, 2014

Skill 15 Min Rope Climb / Double Under/ Handstand practice

For Time:
100 Double Unders
80 Burpees
60 KB Swings 70/53#
40 Wall Balls 20/15#
20 Handstand Push-ups

* 20 Min Time Cap

Nov 23, 2014

Nov 21, 2014

5x3 Front Squat

4 Sets
16 Lunge Steps with DB or KB (heavyish)
Rest 30 Seconds
1 Min Spider-Man Plank Side Crunch
Rest 30 Seconds
30 Double Unders
Rest 30 Seconds

Nov 19, 2014

Find a 3 Rep Max Deadlift

10 Min EMOM
Min 1- 20 KB Swings 70/53#
Min 2- 20 Push Ups

* Modify reps as needed but challenge yourself

Nov 18, 2014

5x3 Bench Press
5x3 Bent Over Row

EMOM 14 Min
1 Power Clean + 1 Hang Clean
7 Pull Ups (kip)

Nov 17, 2014

15 Min Handstand Practice

5 Rounds For Time :
10 Handstand Push Ups
15 Wall Balls 20/15#

100 AbMat Sit Ups