Triplet

The Commander

Every minute on the minute for 9 min: Minute 1- 30 seconds hollow rock Minute 2- 10 kipping pull-ups Minute 3- 12 alternating pistols 3 rounds for time: 400m run 12 Thrusters (135/95) 3 rope climbs ***Reminder:  No 5:30am & 6:30am classes tomorrow, 11/29,  Tuesday only.

Final Countdown

Strict Press 5-3-1-5-3-1 Rest 2 min between sets 3 rounds for time: 40 air squats 10 bar muscle ups 20 Hang power cleans (95/65)

Encore

Warm up: coaches choice 3 rounds for time: 30 push-ups 400m run 12 Power cleans (145/105) Optional midline: 3 sets not for time: 15 GHD 30m waiters walk

Patient Zero

5 sets of: Strict press x 3 Rest 60-90 sec Strict pull up x 5 Rest 60-90 sec 4 rounds for time: 12 T2B 15 Thrusters (95/65) 40 Double Unders

Country Grammar

5 sets of: Strict press x 2 @ 85% Rest 60 sec 6 elevated ring rows Rest 60 sec 2 rounds for time: 50 wall ball (20/14) 25 T2B 200m run

Reverse Psychology

With a continuous running clock: 0:00-5:00 400m run 15/12 T2B 20 alt pistols At 5 min mark complete the triplet again. Each set should be treated as a sprint and done as fast as possible. ************ 5 sets Deadlift (3 sec pause above the knee) + hang squat clean Rest 2-3 min ************ Back squat […]