10.2.2020
3 Rounds for time:
17 Toes to bar
12 Power clean and jerks (65/43kg)
Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups
11.2.2020
18min AMRAP:
30m Sandbag carry (85/55kg)
3 Rope climbs
18/14 Rowing calories
Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups
12.2.2020
A) Overhead squat
5 x 5 @ RPE 7
3sec pause at the bottom of each rep
B) 4 Rounds for time:
8 DB box step ups (22.5/15kg per hand)
45 Double unders
End of muscle up homework cycle
Homework (before or after class)
8-12 Jumping muscle ups / regular muscle ups
13.2.2020
“Amanda”
9-7-5
Ring muscle ups
Squat snatches (61/43kg)
New homework cycle:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)
14.2.2020
17min AMRAP:
12 Ring dips
20m Goblet lunge walk (32/24kg)
15 Kettlebell swings (32/24kg)
Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)
15.2.2020
With a buddy:
A) Find 1RM squat clean
B) 12min AMRAP:
15 Thrusters (50/35kg)
15 Bar muscle ups
Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)
16.2.2020
21-15-9
Handstand push ups
Box jumps (30/24″)
Bike calories
Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)
