Baby Kong
100 Calorie Row
100 Box Jumps
100 Deadlifts #185/#125
100 Deficit Push Ups
100 Hang Power Cleans #135/#95
100 Burpees
100 Double Unders
100 Pull Ups
While one partner works the other must hold a KB above their waist. If the KB dips below your waist you but perform 10 KB Swings and your partner must stop everything.
*Use same bar you deadlift with to Hang Power Clean. Strip the weights down for your Hang Power Cleans.
Post partners and times to comments.
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
12 Clean & Jerks #165/#115
24 Toes 2 Bar/V-Ups
9 Clean & Jerks
18 Toes 2 Bar/ V-Ups
6 Clean & Jerks
12 Toes 2 Bar/ V-Ups
Post loads and times to comments.
A.1 Deadlift – 2, 2, 2, 2, 2
A.2
5 Rounds
15 Push Ups
15 KB Swings
15 Wall Balls
Row 200M
A.3
300 Flutter Kicks
Post loads and times to comments.
A.1 Strict Press – 4, 4, 4, 4, 4
A.2
9-15-21
Row for Calories
Power Snatch #115/#75
A.3
3 Rounds
20 Hollow Rocks
20 Supermans
Post loads and times to comments.
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
1/2 “Cindy”
10 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
A.3
6 x :15 L-Sits
Post loads and rounds to comments.
A.1 Squat – 2, 2, 2, 2, 2
A. 16.1
20 Minute AMRAP
25′ OH Walking Lunge #95/#65
8 Burpees
25′ OH Walking Lunge
8 Chest 2 Bar Pull Ups
(Scale to Front Rack Lunges and Jumping Chin Over Bar Pull Ups)
5′ of Lunge = 1 Rep
Post loads and rounds to comments.
100 Calorie Row
100 KB Swings
100 Wall Balls
30 Pull Ups
75 Deadlifts #205/#135
30 Pull Ups
100 Wall Balls
100 KB Swings
100 Calorie Row
Post partners and times to comments.