Saturday 1/30/16

Click on pic for article

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!

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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