Posts By: Avery Wittkamp

Friday 160527 – All Levels/Competition

“Filthy Fifty” For time: 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/35) 50 Arch Ups 50 Wall Balls (20/14) 50 Burpees 50 Double Unders

Thursday 160526 – Competition

Warm up DIY but include 1 mile Run. Strength Snatch Balance 4×1, with 3 count pause in Bottom, increasing Work on depth without loss of stability – no relaxing in this position! Snatch Waves, from 12″ blocks 5x(1-1-1) Sets 1+2… Read more »

Saturday 160521 – Competition

Warm up Your choice but include…. Row for 5 minutes at light intensity 
 FOLLOWED BY
 Row for 5 minutes at intervals: 10-second sprint, 50 seconds slow Gymnastics 16 minute EMOM: Even minute: # of UB Ring Muscle ups Odd… Read more »