Author: liam

TABATA T2B 8 Intervals of Toes To Bar 20 seconds of work 10 seconds of rest "BOAT SHOES" For Time:  1,500 Meter Row  1,200 Meter Run  —Rest 3 Minutes— 1,000 Meter Row   800 Meter Run  —Rest 3 Minutes—  500 Meter Row 400 Meter Run

STRICT GYMNASTICS BENCHMARK 5 minutes to find:Max Unbroken Strict Handstand Push-Ups—Rest 1 minute—5 minutes to find: Max Unbroken Strict Pull-ups  DEADLIFT Every 1:30 x 5 sets: 4 Dead Stop Deadlifts @ 60% of 1 Rep Max Deadlift Directly into…Every 1:30 x 5 sets: 4 Touch-and-Go Deadlifts @ 65% of 1 Rep...

BENCH PRESS Every 2:00 x 6 sets: 10-10-8-8-6-6 *Build to a moderate weight. "BANGERS & MASH" 6 Rounds:  3 Push Press  3 Front Squats  3 Box Jumps  30/21 Calorie Echo Bike 4 Rounds: 3 Push Press 3 Front Squats  3 Box Jumps 30/21 Calorie Echo Bike 2 Rounds:  3 Push Press...

MASTER OF NONE For Time: 60/45 Calorie Row  45 Chin Over the Bar Pull-ups 30 Deadlifts 15 Bar-Facing Burpees MIDLINE 3 sets or until the end of class, for quality: 20 Pausing GHD Hip Extensions  20 Pausing Banded Glute Bridges  0:30 Side Plank Each Side *Rest as Needed Between Sets.

SNATCH 3 sets of:Snatch Press from Receiving x 5 reps5 sets of:Snatch Balance x 2 reps*Build to moderate weight.7 sets of:Squat Snatch x 1 rep

"CRASH LANDING" 10 rounds for time:1 Round of "Nate"200 Meter Run3 Clusters1 Round of "Nate"2 Ring Muscle-Ups4 Kipping Handstand Pushups8 Kettlebell SwingsTIME CAP - 30:00

"LIGHTSABER" For Time:10/8 Calorie Echo Bike, 21 Power Snatches10/8 Calorie Echo Bike, 18 Power Snatches10/8 Calorie Echo Bike, 15 Power Snatches10/8 Calorie Echo Bike, 12 Power Snatches10/8 Calorie Echo Bike, 9 Power Snatches10/8 Calorie Echo Bike, 6 Power Snatches10/8 Calorie Echo Bike, 3 Power SnatchesTIME CAP - 15:00 ROW CONDITIONING...

BENCH PRESS Every 2:00 x 5 sets:5 Bench Presses*Build to a heavy weight for the day. "THE WILD SIDE" For Time:15 Wall Walks*At the top of every minute, complete 4 Box Jump OversTIME CAP - 10:00

PAUSE FRONT SQUAT On the Minute x 10: 2 Pause Front Squats *Pause at the bottom of the squat for 2 seconds. *Build to a moderate weight for the day. "FOUR TWENTY" AMRAP 4:  21/15 Calorie Row 21 Toes to Bar  21 Front Squats —Rest 4 Minutes— AMRAP 4:  15/12...