3.2.2020
6 Rounds for time:
10m Handstand walk
250m row
Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)
4.2.2020
12min EMOM:
Even: 12 Front squats (60/40kg)
Odd: 50 Double unders
Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)
5.2.2020
3 Rounds for time:
15 Overhead squats (50/35kg)
20 KB swings (32/24kg)
20/16 Assault bike calories
Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)
6.2.2020
15min AMRAP:
5 Bar muscle ups
10 Power snatches (50/35kg)
15 Back squats (50/35kg)
Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups
7.2.2020
“Open 16.5”
For time:
21-18-15-12-9-6-3
Thrusters (43/30kg)
Bar facing burpees
Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups
8.2.2020
8 Rounds for time, in pairs*:
12 Wall balls (20/14lb)
8 Devil presses (15/10kg per hand)
6 DB box step overs (15/10kg per hand)
Buddy 1 does a full round, then buddy 2. That will count as one
round.
*Rx+ = 30/20lb and 22.5/15kg
Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups
9.2.2020
18min EMOM:
1st: 16 DB snatches (22.5/15kg)
2nd: 12-16 Pistol squats (22.5/15kg)
3rd: 10-15 Chest to bar pull ups
Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups
