Skill of The Week - KB Swing to Goblet Squat
Strength - Bench 5@75%, 3@85%, Max @95% 3 Rounds with a 5min cap per Round No Rest Between Rounds500m Row 5/5 KB Snatch 24/16 Max Push-ups with release Total Push-ups is your score
Skill of The Week - KB Swing to Goblet Squat
21-15-9 Deadlift 315#/205# Box Jump 30"/24"
Skill of The Week - KB Swing to Goblet Squat
Strength - Deadlift 5@75%, 3@85%, Max @95% For Time50 Double Unders 250m Row 200m Run 100 Double Unders 500m Row 400m Run 150 Double Unders 750m Row 600m Run
Skill of The Week - KB Swing to Goblet Squat
Strength - Press 5@75%, 3@85%, Max @95% "Helen" 3 Rounds For Time400m run 21 KB Swings 24/16 12 Pull-ups
Skill of The Week - Back Levers
15 Min As Many Rounds As Possible 250m Row10 Power Snatch 75#/55#
Skill of The Week - Back Levers
5 Sets of 2 Front Squats Into 1 Jerk Rest as Needed Go as Heavy as Possible
Skill of The Week - Back Levers
Strength - Squat 3@70%, 3@80%, Max @90%
3 Rounds of As Many Reps As Possible
1 min Double Unders
1 min Slamball 12#/9#
1 min Ring Push-ups
1 min rest
Skill of The Week - Back Levers
Strength - Bench 3@70%, 3@80%, Max @90% For Time50 Thrusters @ 50% Bodyweight Immediate 5 Chest to Bar Pull-up penalty every time you drop the bar
Skill of The Week - Back Levers
30 min Run
In 30 minutes cover as
much distance as possible
Skill of The Week - Back Levers
Strength - Dead Lift 3@70%, 3@80%, Max @90% 15 min As Many Rounds As Possible 20 Double Unders15 Squat Cleans 95#/65# 10 Toes to Bar
