A. EMOM 8 4 Strict Pull-up 3 Kipping Pull-up 2 Chest-to-Bar Pull-up 1 Bar Muscle UpPerform unbroken if possible! B. For Time: 800M Run 200 Feet Farmers Carry Walking Lunge 400M Run 100 Feet Front Rack Walking Lunge 200M Run 50 Feet Overhead Walking Lunge Perform walking lunge movements with pair of 1.5P/1P kettlebell
A. Super Set Slow Pull Power Clean 2-2-2-2-2 Mobility: Shoulder work B. “Grace” 30 Clean & Jerk 61/43
In an effort to keep traffic running as possible, we have created a map for Drop-off and Pick-up locations when you come to our facility. All parkour will drop off at “A” and pick up at “F”. Rec gymnastics will drop off at “B” (back of building) and pick up at “E”. Pre-rec gymnastics will […]
A. Super Set Half Kneeling Landmine Press 8-8-8-8-8 / side Skill work: Kettlbell Clean A. 10 Rounds For Time* 250M Row Double Kettlebell Front Squat 1.5P/1P *20 minute time cap
A. Super Set Reverse Grip Bench Press 5-5-5-5-5 Single Arm Dumbbell Chainsaw Row 8-8-8-8-8 / side B. For Time: 40-30-20-10 Russian Kettlebell Swing 2P/1.5P Ring Push Up
A. Super Set Tempo Back Squat 31X1 3-3-3-3-3 Ring Support Top of ring: 5 x 10 seconds Bottom of ring: 5 x 10 seconds B. For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 52/35 Ring Dip
A. Super Set Pause Push Jerk 3-3-3-3-3 L-hang 5 x 20 seconds B. For time: 400 Meter Run 25 Box Jump 24/20″ 30 Toes to Bar 25 Box Jump 24/20″ 400 Meter Run
A. 4 rounds for quality: 10 Single Leg Romanian Deadlift, each leg 10 Sots Press 2 Skin the Cat B. For max reps: Tabata Box Jump 24/20″ Rest 1 minute Tabata Sumo Deadlift High Pull 1.5/1P Rest 1 minute Tabata Plank Slider Knees to Elbows Rest 1 minute Tabata Russian Kettlebell Swing 2/1.5P
A. Work up to a heavy Single Squat Clean Thruster B. For time: Run 1 Mile – Then – 10 rounds: 7 Thruster 35/25KG 7 Pull Up 7 Burpee 20 minute time cap.
A. Split Jerk 3-3-2-2-1-1-1 B. For time: 30 Box Jump 30/24″ 50 Deadlift 100/70KG 200 Double Under 12 minute time cap.
