Wednesday, June 20, 2018

A. EMOTM x 15 minutes
1) 30s Handstand Hold
2) 30s Handstand Shoulder Taps
3) 30s AMRAP Strict HSPU

B. E3 x 5 sets:
3 Clean lift offs (to knee)
+
2 clean high pulls
+
1 2 position Clean (HH, Knee)

C. 3 sets of:
10/10 Lateral KB step ups
rest 60s
10 Clean Grip RDL @ 30X1
rest 60s
60s Hollow Hold
rest 60s

D. Every minute, on the minute, for 12 minutes, perform:
12 Kettlebell Swings (70/52)
6 Burpees
*If you begin to bleed over into the next round, stop the round and move onto the next round of KBS. The Minute then becomes an AMRAP. RX* is all sets completed within the minute

Tuesday, June 19, 2018

A. 12 minutes EMOTM:
1) Tempo GHD sit ups: 6 x 33X1
2) 5 Hollow Arc Swings
3) 1-2 muscle ups
4) 30-45s ring Support holds

B. Every 3 minutes
Push Press on Tempo 31X1
3 Sets of 8 reps @ 10# heavuer

1 Second Hold at top
3 Second Eccentric back to front rack

C. 3 sets of each (rest 60s b/w)
1) 6 Strict C2B pull ups
2) 6 Weighted Horizantal Ring Rows
3) 6 Chest supported Upright Row with KB

D. For time: (15 minute cap)
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters

Monday, June 18, 2018

A. "Flight Simulator"
UB Sets of Double Unders
10-20-30-40-50-40-30-20-10
All sets must be UB for them to count. 
(cap: 10 minutes, do not finish after cap)

B. E3 x 6 sets:
3 Snatch lift offs (to knee)
+
2 Snatch high pulls
+
1 x 2 position snatch (HH, Knee)

***build over the 6 sets

C. Back Squat
5 Sets of 5 Reps at 10# heavier when compared to last week

D. Complete as many reps as possible in 6 minutes of:
Dumbbell Man-Makers (50/35)
(Push-Up, Power Clean, Push Press)
*EMOTM starting at 0:00; Perform 5 Single DB goblet squats
*Score is number of man makers.

Saturday, June 16, 2018

A. For time:
50 Strict HSPU
(CAP: 5 minutes) 
Do not finish after the cap. Move on to part B.

B. "Platform Tempo DL
5 sets of 5 reps @ 33X1

*** stand on 4 inch riser, the bar is not allowed to touch the ground after starting the set. Pause for 3 seconds at the bottom without touching the ground then explode back up. "

C. For time:
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run
2 Rounds of “DT” (155/105)
600m Run

Wednesday, June 13, 2018

A. 3 sets of:
Nose to Wall Hanstand Holds x 45-60s
Rest as needed

B. E3 x 5 sets:
3 Clean lift offs (to knee)
+
2 clean high pulls
+
1 High Hang Clean

C. 3 sets of:
8/8 Lateral KB step ups
rest 60s
8 Clean Grip RDL @ 30X1
rest 60s
45s Hollow Hold
rest 60s

D. For Time:
10 rounds of:
20 Double Unders
10 Power Cleans 65/45#

***Perform 1 set EMOTM, 
***Rest Until the top o the next minute
***If you bleed over into the next minute, finish the set your on and rest until the next minute starts.
*** The goal is to do all 10 rounds without bleeding over into the next round. 
*** The total time is your score or a 15 minute CAP

Tuesday, June 12, 2018

A. EMOTM x 9 minutes
1) 5 Kip swings
2) 5 Hips to rings
3) 5 Muscle up Transitions

B. For time:
30 muscle ups
(CAP: 20 minutes, Do not finish after the cap!)

This is a test. If you do not have a muscle up, your score is zero. This is not meant to be scaled in any way.

C. Every 3 minutes
Push Press on Tempo 31X1
3 Sets of 8 reps @ 10# heavuer

1 Second Hold at top
3 Second Eccentric back to front rack

D. 15 Minute AMRAP
27-21-18-15-12-9
Calorie Row
Overhead Squats (95/65)