Tuesday, January 27, 2015

Front Squat

10-1 Front Squats (3/4 Bodyweight)
Perform 15 Lateral Jumps between each round




Clean n' Pull

Seven Rounds for time:

10 Medicine Ball Cleans (20/14)
10 Pull-ups




Monday, January 26, 2015

Muscle up if you can

4 Rounds of:

5 Muscle-ups
15 Dead-lifts (225/165)
30 Walking Lunge Steps





Three Rep Shoulder Press

Shoulder Press

3-3-3-3-3-3-3




Handstand Hold

25 Back Squats (135/95)
1 Minute Handstand Hold
20 Back Squats 
1 Minute Handstand Hold
15 Back Squats 
1 Minute Handstand Hold
10 Back Squats 
1 Minute Handstand Hold
5 Back Squats 
1 Minute Handstand Hold



Saturday in the Parkour

AMRAP in 12 minutes:

40' Handstand Walk
2 Muscle-ups
3 Glide Kips
4 Inverted Burpees
5 Lazy Vaults





Friday, January 16, 2015