All posts by FITRockSprings

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Strength 10 Min EMOM (Alternating) 5-10 HSPU’s (or 3-5 Wall Walks) 3 Snatches (full) Met-Con “Nasty Girls” 3 Rounds for time: 50 Air Squats 7 Muscle-Ups (Rings) 10 Hang Power…..

Gymnastics Tabata Alternate between handstand holds and top of dip static hold on rings Met-Con For Time: Row 1600m 8 Bear Complex 135/95 Row 800m 6 Bear Complex Row 400m…..

Stamina 4 Rounds: 2 Minutes On, 1 Minute Off:  12 Stationary Front Rack Lunge Steps (115#/75#) Max Effort Double Unders in remainder of 2:00 minutes Met-Con OPEN 12.3:  18 Minute…..

Gymnastics 12 Minute Alternating EMOM:  12 Russian KB Swings (70#/53#) 12 Deficit (15#/10#) Push-Ups Met-Con 4 Rounds for Time:  3 Muscle Ups 12 Deadlifts (225#/155#)  

Oly Clinic Snatch Complex:  20 Minutes to establish a heavy Hang Power Snatch + 2 OHS Met-Con 9 Minute AMRAP:  18 Wall Balls (20#/14#) 12 SDHP (75#/55#) 6 Bar Facing…..

Strength Deadlift 5×5 @ 85% Met-Con 8 Minute AMRAP:  15 KB Swings (55#/35#) 12 Thrusters (75#/55#) 9 Pull-Ups

Oly Complex Every :90 seconds for 12 Minutes:  1 Power Clean + 2 Front Squats Met-Con OPEN 13.4:  7 Minute AMRAP: 3 Clean & Jerks (135#/95#) 3 Toes to Bar…..

Stamina For Time:  100 Double Unders Rest 1:00 Minute 75 Double Unders Rest 1:00 Minute 50 Double Unders Rest 1:00 25 Double Unders Met-Con For Time:  Buy-In: 1000m Row 4…..

Met-Con 5 Rounds for Time:  20 Wall Balls (20#/14#) 15 Power Snatch (75#/55#) 10 Pull-Ups Accessory 3×10 DB Strict Press straight into :45 second Plank Hold