June 6, 2015 admin

06/06/15

In teams of 2:

1. AMRAP 8mins:
6 Pull Ups (3 each)
2 Wall Balls
6 Pull Ups (3 each)
4 Wall Balls
6 Pull Ups (3 each) 
6 Wall Balls
Notes:  Keep this pattern up for 8 minutes (add 2 Wall Balls each round) – you can break up the Wall Ball reps as needed.

Rest 4mins

2. AMRAP 8mins:
6 Box Jumps (3 each)
2 Burpees
6 Box Jumps (3 each)
4 Burpees
6 Box Jumps (3 each) 
6 Burpees
Notes:  Keep this pattern up for 8 minutes (add 2 Burpees each round) – you can break up the Burpee reps as needed.


Competitor’s Program

1. 3-Rep Hang Power Clean – build to tough set in 12mins

2. 3×5-6 Wtd Glute Bridge, 21X3, rest :90

3. 8mins @ 80%:

300m Row
15 Wall Balls 20/14 – 10’/9′
35 Double Unders

Rest 4mins

8mins @ 80%:

200m Run
10 Russian KB Swings 32/24
50m Farmers Carry – tough but unbroken (25m down and back)


“You can’t build a reputation on what you are going to do.” – Henry Ford

The High Costs Of Being A Professional Athlete

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