Thursday, October 19, 2017

For time
400m run
100 burpee box overs 24/20
400m run

*each time the clock beeps at the top of each minute, perform 5 medicine ball sit ups 20/14.

Wednesday, October 18, 2017

A)  10 min to work up to a Heavy Power Snatch
 
B)  10 min AMRAP
5 CTB Pull ups
10 Hang Power Snatches 50% of A) or barbell
12 KBs (53/35)

Tuesday, October 17, 2017

The Big Shaun Complex
Every 4 min for 5 rounds:
2 HSC + SC + PP
2 HSC + SC + PJ
2 HSC + SC + SJ
 
Score = Round with heaviest weight


Monday, October 16, 2017


 6 Rounds for Time:
200m Sprint
20 Push Ups
30 Double Unders or 60 Single Unders
2 min Rest between rounds
 
Score = Time for each round

Sunday, October 15, 2017

Saturday, October 14, 2017

3 Rounds for Time:
400m Run
15 Barbell Hang Power Snatches
10 Burpee plate ground to overhead (35/15)