Saturday 1.21.17

Essentials:
A.
12min EMOM
1.Lunge Jump x 10 reps per leg
2.Incline Push Up x 10 reps
3.Top of Ring Pull Hold x 20 sec

B.
4 Sets Each For Total Reps:
2min AMRAP
Wall Ball x 10 reps
Sit Ups x 10
Dumbbell Push Press x 10 reps
Russian Kettlebell Swing x AMRAP Remaining Time
Rest 3min

Fitness:
A.
12min EMOM
1.Lunge Jump x 10 reps per leg
2.Push Up x 10 reps
3.Chin Over Bar Hold x 20 sec

B.
4 Sets Each For Total Reps:
2min AMRAP
Wall Ball x 15 reps 20/14
Toes to Bar x 10
Handstand Push Up x 5 reps
Power Clean x AMRAP Remaining Time 155/105
Rest 3min

Performance:
A.
12min EMOM
1.Seated Box Jump x 10 reps
2.Ring Push Up x 10 reps
3.Weighted Chin Over Bar Hold x 20 sec

B.
4 Sets Each For Total Reps:
2min AMRAP
Wall Ball x 10 reps 20/14
Toes to Bar x 10
Handstand Push Up x 10 reps
Power Clean x AMRAP Remaining Time 185/135
Rest 3min