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Sunday, April 16

Turkish Get Ups 5 of 3 AKBS skill work Kettlebell breath ladder to 15 and back down 1 RKBS, 1 breath 2 RKBS, 2 breath 3 RKBS, 3 breath …. up to 15, then back down again….

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Monday, April 3

Work on Pull Ups / Kipping / Muscle Up form and skills Split Squat 5-5-5-5-5 each side 12 Emom :40 Snatch 40% :40 BOB

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Tuesday, April 4

Work on Pull Ups / Kipping / Muscle Up form and skills Bent Over Row (BB) 5-5-5-5-5 20 min AMRAP Row 250 20 Heavy RKBS 10 BJ

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Wednesday, April 5

Work on Pull Ups / Kipping / Muscle Up form and skills Pause Squats 12-12-12 *depth and upright chest 2 AMRAP Hang Power Clean – rest 1 min – 2 AMRAP Push Jerk – rest 1 min – 2 AMRAP […]

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Thursday, April 6

Work on Pull Ups / Kipping / Muscle Up form and skills 1 leg deadlifts (BB) 5-5-5-5-5 Core Tabatas Hollow Rocks Russian Twists Superhero Rocks Side Planks *  1 minute rest between moves

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Friday, April 7

Work on Pull Ups / Kipping / Muscle Up form and skills F’ing Frantastic 21 Thrusters 21 Pull Ups Run 400 15 Thrusters 15 Pull Ups Run 400 9 Thrusters 9 Pull Ups Run 400

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Saturday, April 8

Romanian Deadlifts 5-5-5-5-5   20 min AMRAP:  5 rotational wallball toss, left 5 rotational wallball toss, right, 5 wallball 10 pushups 15 ring rows 10 situps

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Sunday, April 9

Push Press 5-5-5-5-5 ss with 8 ring rows 20 AMRAP *PARTNER 5 burpees 10 box jumps 15 Slam Balls * partner A does burpees, then B does burpees, A does Box Jump, then B does box jump

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Tuesday, March 28

Bench Press 3-3-3-3-3+ 10 RFT 20 Dubs 10 WB 5 Push Ups

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Wednesday, March 29

Deadlift 3-3-3-1-1-1 9 AMRAP 10 Toes To Bar 20 KB Swing

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