Tuesday 12/12/17

3-4 RNFT
Fitness.                             Performance
6-8 7’s                             5-8 C2B
2 kickups to wall             2 kick ups to walk
3-5 knee to elbow           1 Minute Max TTB
                                         6-8 Kipping HSPU
Negative HSPU up to 2 mats

Tabata 20/10
Rope Slams
Landmines
Pushup to climber 

 

4 rounds your slowest round is your best round
Each round is 3 minutes long
15 Cal ro
00 m sandbag carry 50/30

Tuesday 12/05/2017

3-4 RNFT
Fitness.                             Performance
6-8 7’s                             5-8 C2B
3 wall walk w/pause       2 kick ups to walk to wall w/pause
8 knee to chest               1 Minute Max TTB
3 walk kick up w/pause   3-5 Kipping HSPU
Negative HSPU

EMOM x 12
1. 300 M Run
2. 12/15 Cal Row
3. 15 MB squat cleans 20/14

Rest 3 Min

50 Burpees for time

Sunday 12/03/2017

Bench Press
Fitness.                 Performance juggernaut
5 x 5.                     50%×5, 60%×3, 70%×2, 75×1, 80%×8+

AMRAP 10: Meter Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 Air squats
On the 3:00 – 9 push-ups
On the 4:00 – 15 pushups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 Air squats
On the 7:00 – 15Air squats
On the 8:00 – 12 pushups
On the 9:00 – 9 AbMat Sit-Up