“EMOM This 3.0”
35 minute alternating EMOM:
M1 – 30-50 Double Unders
M2 – 45 second Supinated Bar Hang
M3 – 5-8 Parallette Shoot Thrus
M4 – 30 second Max Calories on Assault/Echo Bike
M5 – 15-20 Empty Barbell Thrusters (45/35)
“Because You Can”
6 rounds of 3 minute AMRAP:
(Buy In: 10 Toes to Bar or V-Ups)
500/400 m Row
20/side TBM Dumbbell Snatch + Press (50/35)
20 Double Kettlebell Front Squats (2×24/2×16)
Rest 3 Minutes
Note: Athletes pick up where they left off, but must do a buy in of 10 Toes to Bar at the start of each round.
A. In 15 minutes establish a single heavy continental clean.
B. 15 rounds for quality:
2 Back Squats (225/155)
1 Continental Clean (65%-70% of established heavy single)
Kipping Handstand Push ups – Week 3 of 4
The kipping handstand push-up is a fast, dynamic movement that requires strength, coordination and proper timing. We will be working on the different components of the movement – the handstand hold, the tripod and the kip – as well as shoulder and wrist mobility. This class is open to All Levels. Please note if you do not have prerequisite movements like body weight push ups or the ability to kick into a handstand, you may be given beginner progressions to work on during class.
Pull to Knee + Snatch
Pull to Knee + Clean
Jerk Dip + Jerk