For time15 – 12 – 9 – 6 – 3Double kettlebell front squat, synchronized (53lbs/35lbs)Pull-ups, synchronized When done move into,*Each person working at the same time. Person 1: 25 Goblet squats (53lbs/35lbs)Person 2: 15cal/12cal air bike or row When both have finished. Person 1: 15cal/12
For time:7 Rounds7 Toes to bar7 Power snatches (95lbs/65lbs)7 Burpees -Stimulus-10-13 min Accessory:3 Rounds NOT for time10-12 Incline dumbbell bench press, 0:03 lowering phase0:30 Rest20 Banded triceps pushdowns1:00 Rest
Every 3:30 for 17:30 (5 sets)Set 1: 5 Conventional 2″ deficit deadliftsSet 2: 4 Conventional 2″ deficit deadliftsSet 3: 3 Conventional 2″ deficit deadliftsSet 4: 2 Conventional 2″ deficit deadliftsSet 5: 1 Conventional 2″ deficit deadlift Accessory:3 Rounds NOT for time:250 Single unders12 Goblet Cossack
For time:1mile Run200m Kettlebell farmers carry (53lbs/35lbs)15 Wall walks200m Kettlebell farmers carry (53lbs/35lbs)1mile Run -Stimulus-25-30 min
For time:100 Double unders500m Row100 Double unders -Stimulus-4-6 min Lift:Every 2:00 for 10:00 (5 sets)5 Weighted strict pull-ups Accessory:2-3 Rounds NOT for time:30 Banded pull aparts20 Barbell curls10/10 Plank with banded row
Max rounds in 3:00 of:3 Power cleans (135lbs/95lbs)6 Push-ups9 Air squats Rest 1:00.Repeat for a total of 5 cycles.
5 Rounds for Time (teams of three):400m ish run15 synchronized overhead squats (95/65) -Stimulus-20-25 min *scaled is front squats (95/65) ONLY ONE CLASS AT 9:30
For time:3 Rounds400m Run21 Barbell rows (135lbs/95lbs)12 Split jerks (135lbs/95lbs) -Stimulus-10-13 min. Accessory1x:0:30/0:30 Side plank1:30/1:30 Lower leg barbell smash0:30/0:30 Side plank1:00/1:00 Banded shoulder stretch0:30/0:30 Side plank
Life by BurpeesMinute 1: 1 burpeeMinute 2: 2 burpeesMinute 3: 3 burpeesMinute 4: 4 burpees*Continue in this fashion until the designated number of reps cannot be completed. Accessory3 Rounds NOT for time:15 Dumbbell floor press0:30 Rest15 Tricep extension standing band0:30 Rest 50-100 Low banded standing
For time:6 Rounds75 Single unders25 Kettlebell swings (24kg/16kg)75 Single unders25 Dumbbell push press (35lbs/20lbs each) -Stimulus-20-23 min. Accessory3-4 Rounds NOT for time:0:10 Tuck sit on the barDirectly into max knees to elbows*
