Your Search Results

Strength/Skill Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute

limber 11 banded hip distractions   Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set

In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings

Mobility banded anterior openers Strength/Skill Four sets of: Single-Arm Press x 8-10 reps each arm Rest 2 minutes Metcon Against a 3-minute running clock: Row

Strength/Skill Every 2 minutes, for 18 minutes (3 sets of each): Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Station 2:

Strength/Skill repeat 17.1 or… Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat Metcon Complete as many rounds and

Against a 3 minute running clock, complete as many rounds and reps as possible of: 50 Air Squats 40 Anchored Sit-Ups 30 Push-Ups 20 Pull-Ups

Strength/Skill Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Stationary Dips x 15-20 reps @ 1111 Station 2 – Handstand

Strength/Skill Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Turkish Get-Ups x

Mobility Limber 11 Strength/Skill Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5