Monday 16/12/19….”Jingle Bells”

Complete as many rounds as possible in 15 mins of:
“Jingle Bells”
15 Kettlebell Swings, 24/16 kg
12 Front Squats, 52.5/35 kg
Run, 200 m

Saturday 7/12/19…”Jack Hammer”

“Jack Hammer”

For time:
150 Double Unders
— then —
3 rounds of:
20 Kettlebell Swings, 24/16 kg
10-8-6 Front Squats, 100/70 kg
20 Row Calories
5-4-3 Rope Climbs
— then —
150 Double Unders

Saturday 15/6/19…Rush Hour

In 3’s
0-8 minutes – Find a Max Power Clean  + Front Squat

rest 2 Mins

@ the 10min mark

For time:

27 Front Squats, 80/55 kg
27 Handstand Pushups
27 Box Jumps 24/20
22Front Squats, 80/55 kg
22 Handstand Pushups
22 Box Jumps 24/20
17 Front Squats, 80/55 kg
17 Handstand Pushups
17 Box Jumps 24/20
Handstand Walk, 15 m

Scaled
Weight Front Squats 60/40
Pushups
Box Jump/Step Ups

Cap 12 Mins

 

Thursday 6/6/19…Ringnastics

Strength
A. Front Squat 3-3-3 @ 85%

B. Back Squat 3-3-3 @ 85%

Gymnastic Conditioning

4 Rounds for Quality
40 seconds on 20 seconds off
Toes-to-bar
Muscle Up Ring Transition
Hollow Hold
Strict elevated ring row

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