A] 10 - 15 minutes of :

Warm-Up / «D.R.O.M.»

 

B] 20 Minutes to find today's best

5 Reps of Power Clean

 

 

C] 21-15-9 for time of:

Thrusters @ 135/95

Abmat sit-ups X 2

 

 A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] EMOM 12 Minutes of :

Minute 1 : 10 - 12 Kettlebell Sumo Deadlift High Pull

Minute 2 : 5 - 10 BB Bent Over Row

Minute 3 : 30 - 45 Sec Plank Hold

 

NOTE : Choose chalenging weights !

 

C] AMRAP 20 Minutes of :

75 Double-Unders

20 Ch...

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M»

 

B] Shoulder Press

5 Sets of 5 Reps

 

TIME CAP :  20 Minutes

 

C] 4 Rounds for max reps of :

1 Minute of Wall-Ball @ 20/14

1 Minute of Deadlift @ 155/105

1 Minute of Push-Ups

1 Minute of Toes-to-Bar

1 Minute of Rest

 

NOTE : Post total re...

 

A] 10 - 15 minutes of :

Warm-up / «D.R.O.M»

 

B] Every 90 seconds for 15 minutes:

     Snatch complex

 2 Power Snatch + 1 Over Head Squat

 

NOTE : Build load over the course of 10 sets !! 

 

C] For time:

30 calories row

30 burpees over bar

30 snatchs @95/65

30 over...

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strenght

Deadlift

5 Sets of 10 Reps

 

NOTE : 2 - 3 first sets for ramp-up.

 

C] For time of :

100 Kettlebell Swings @ 32/24

 

PROTOCOL : When break

Men : 10 Rings Dips

Women : 7 Ring Dips

A] 10 - 15 minutes of :

Warm-up / «D.R.O.M»

 

B] Every 90 seconds, for 15 minutes : 

Snatch complex

 3 positions squat snatch

(hips-above knees-bellow knees)

 

C] AMRAP 15 Minutes of :

2-4-6-8-10... as long as possible of:

Pistols

Kettlebell swing @32/24

*30 Double-Unders aft...

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Benchmark

« Holleyman »

 

30 Rounds for time of :

5 Wall-Ball @ 20/14

3 Handstand Push-Ups

1 Power Clean @ 225/155

 

Compare to 2014.05.27

A] 10 - 15 minutes of :

Warm-up / «D.R.O.M»

 

B] 20 Minutes to find best Jerk Complex 

2 Push-Jerk + 2 Split Jerk

 

C] AMRAP 15 Minutes of :

10 Push-Ups

10 Push-Press @ 135/95

10 Pull-Ups

A] 10 - 15 minutes of :

Warm-up / «D.R.O.M»

 

B] Overhead Squats

5 sets of 5 reps

 

TIME CAP : 20 Minutes

 

C] For time of :

500M Row

10 Overhead Squats @ 135/95

500M Row

15 Overhead Squats @ 115/75

500M Row

20 Overhead Squats @ 95/65

500M Row

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] On a runing clock for 15 minutes 

Minute #1 - 10 Heavy floor press from rack

Minute #2 - 20 - 40 Double-Unders

Minute #3 - 10 Sttrict Chin-Ups

Minute #4 - 45 sec Ring Plank hold

Minute #5 - Rest

 

C] 3 Rounds...

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