Sunday Funday! 1/31/16
Saturday 1/30/16
Click on pic for article “Ring Rows Build Bodyweight Strength for Rope Climbing” by www.gymnasticbodies.com
A: 4 rounds not for time of:
20 dumbbell walking lunges
1 minute rest
12 ring rows
B: 3 rounds for time of:
20 wall balls (20/14 – 10/9)
15 box jumps (30/24)
10 burpees
Friday 1/29/16
Warm-up: 2 rounds not for time of:
10 kettlebell swings
10 kettlebell good mornings
10 goblet squats
A: Every Minute on the Minute for 10 minutes of:
deadlifts 2.2.2.2.2.2.2.2.2
B: 3 rounds for time of:
15 pull-ups
10 power cleans (155/105)
5 thrusters (155/105)
Thursday 1/28/16
Warm-up: 2 Rounds not for time of:
40 double unders
10 kipping pull-ups
10 kettlebell cleans (5/5)
A: Every 3 minutes on the minute for 15 minutes:
Presses (10.10.10.10.10)
B: “Newbie”
For Time:
400 meter run
40 squats
30 sit-ups
20 push ups
10 pull ups
Wednesday 1/27/16
Ain’t no thang for Hamman!
Warm-up: 2 rounds for time of:
10 Sott’s presses
30 second hold Bulgarian baby maker
10 overhead squats
A: 12 minutes to find your heavy 1 rep power clean
B: For Time:
1000m Row
60 push presses (75/45)
30 ring dips
400 meter run
(15 minute time cap)
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