Warm up and mobility
Strength work
Five rounds for time of
10 handstand push-ups
15 kettlebell swings
Warm up and mobility
Strength work
Five rounds for time of
10 handstand push-ups
15 kettlebell swings
Warm up and mobility
Strength work
As many rounds as possible in 9 minutes of
12 pistols
6 toes to bar
Warm up and mobility
Strength work
Repeat of the 25 January 18
75 dumbbell ground to overhead, each rest, run 400m
Warm up and mobility
Strength work
Every minute on the minute for 16 minutes
45 second row, rest 15 seconds
45 seconds med ball cleans
Scored by distance rowed and reps maintained.
Warm up and mobility
Strength work
100m medball carry overhead
40/30/20/10
ring pull
dumbbell snatch
100m medball carry overhead
The carry is single arm overhead.
Warm up and mobility work
Strength training
10-9-8-7-6-5-4-3-2-1 deadlift
1-2-3-4-5-6-7-8-9-10 burpees
Warm up and mobility work
Strength training
run 800
75 double unders
30 dumbbell thrusters
75 double unders
run 800
Warm up and mobility work
Strength training
25 wall ball
5 rounds of
7 deadlift
7 hang power clean
7 push jerks
then another 25 wall ball to finish
Warm up and mobility work
Strength training
In 5 minutes, as many rounds as possible of
run 100
12 box jumps
10 renegade row
rest 1 minute, repeated for three rounds
Warm up and mobility work
Strength training
As many rounds as possible in 10 minutes of
6 toes to bar
10 burpees