Summer Spirit Friday: The Uniform - ALL BLACK
Clean Complex
Power Clean + Hang Power Clean + Push Jerk
5 at 7/10
3 at 8/10
3 at 8.5/10
2 at 9/10
"Take a Break...kinda"
5 x on the :30
1 – :20 Hollow Hold
2 – :20 Chin Over Bar Hold
3 – :20 Handstand Hold
"Team Tosh"
In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Back Squat
5x3, building
Tempo
150 DB Step Ups, 20″
on the 2 minute
5 Toes to Bar
"Hawaii"
21-18-15-12-9-6-3 Ring Rows
42-36-30-24-18-12-6 Medball Russian Twists
21-18-15-12-9-6-3 DB Plank Pull Thrus
"Killer Warm Up"
2 Rounds:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 KB Plank Slides
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends
Deadlift
3×8, building
Summer Spirit Friday - School Spirit!
Wear gear from your favorite school!
"Weight On Me"
3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min
Summer Spirit Friday - School Spirit!
Wear gear from your favorite school!
Press
5-3-3-2, build
Weighted Pull Ups
5x5, build
Weighted Hip Thrusts
3x8, build