PHASE 10
10 Rounds
200m Run
3 Ring Muscle Ups
-or-
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups (Or V-Ups)
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-
Strength - Deadlift
5 Deadlift @ 6/10 RPE
3 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
5 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9+/10 RPE
1 Deadlift @ 9+/10 RPE
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up