Kipping Skills
Fran
21-15-9
- ·
Thrusters
(40/30)
- ·
Pull
Ups
Rest 5
mins
4 Rounds
- ·
30
Sit ups
- ·
20
Deadlifts (40/30)
- ·
10
Wall Ball
Kipping Skills
Fran
21-15-9
Rest 5
mins
4 Rounds
DB Bench Press
DB Bent
over rows
AMRAP 14
mins
Deadlift
4 Rounds
Open 21.3 (variations)
·
Rest 1 min
·
Rest 1 min
This is a variation on the Open workout. There
are other options and variations including the full experience for those
wanting to visit the pain cave.
Turkish Get Ups
AMRAP
20mins
Strict Press
Weighted
Pull Ups
4 Rounds
5 Rounds
300
Bench Press
DB Rows
3 Rounds
Deadlifts
4 Rounds
Back
Squats
AMRAP
15mins
Gallagher & Mc Donald
2 Rounds
Scapula
Pull Ups
Bent Over
Rows
5 Rounds
2 Rounds
10-8-6-4-2
Not for
time
Fight Gone Bad
3 Rounds
Work for 1
minute at each station, moving immediately to the next station at the
completion of the minute (no rest). Rest for 1 minute at the completion of all
5 stations (1 round). Count total reps completed including calories on rower.
Push Press
4 Rounds
Schmalls
4 Rounds
Back Squats
Tabata
8 rounds
of each exercise for max reps each round.
1 round
is 20 secs work, 10 secs rest between rounds
Strict Pull Ups
Kipping Skills
AMRAP 18
mins
Deadlift
6 Rounds