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Hanging Around

Warm-up: 5 minutes of Mobility Hips/Ankles/Shoulders/ T Spine Skill: 10 minutes work on the skill of you choice. Strength: Every 2 min for 18 minutes 3 Front Squat 4 Tempo Ring Row (4 sec up/ 4 sec down) 6 Kb Reverse Fly - work to a peak Conditioning: 5 min Amrap 5 Hang Clean (155/95) 7 Burpee Lat Jump 2 min rest 5 min Amrap 5 Hang Clean ...

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Krannie

Warm-up: 400 m run 7 mins 3 Turkish get Ups (per side) 3 Broad Jump 10 Bottom up KB press (5 per side) 10 Banded Pull aparts Strength: Every 90 sec for 12 min 3 Power Clean 1 Front Squat 1 Jerk -go heavier than last week. Then... Every 90 sec for 9 min 5 Push Press -go heavier than last week. Conditioning: 20 min Cap. "Reverse" Karen/Annie 10-20-30-40-50 Wall balls Sit-ups Double ...

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Dead to Rights

Warm-up: 3 min row + 5 Min of Mobility Ankle/Hip /Groin/ T spine + 3 min 10 Skater Squats (5 per leg) 5 Goblet Squat 5 Banded Good Mornings 10 Dbl Mtn Climbers Strength: 18 minutes Even- 3 DeadLift Odd- 1 Max Height Box Jump Conditioning: 5 rds 1 Min max Cal row 1 Min Max Front Squat 1 Min Max BallSlam 1 min rest -your score is total reps per ...

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