6 rounds

Wednesday, February 7, 2018

Skill: Every Minute on The Minute for 10 Minutes
Odd – 3 Wall Walks
Even – 8 (each leg) Overhead Single Leg Box Step-ups (25,10 Plate)

Workout: 6 Rounds For Time of:
10 Power Snatch (75,55)
10 Toes To Bar
20 ft. Overhead Walking Lunge Steps (75,55)

Tuesday, January 16, 2018

Skill: Supersets – 5 Rounds of:
5 Kipping pull-ups + 5 Butterfly Pull-ups
20 Banded Tricep Extension

Workout: : 6 Rounds for time of:
20/16 Calories Airdyne
12 Hang Clean and Jerks (95,65)
20 ft. Walking Front Rack Lunge Steps (95,65)

Tuesday, August 15, 2017

Strength: Deadlift:
4 Sets Climbing to a 10 rep max

Workout: 6 Rounds:
20 Unbroken Kettlebell Swings (53,35 – RX+70,53)
50m Overhead One-Armed Kettlebell Carry (25m Left/25m Right)
50 Unbroken Double Unders

Accessory: Accumulate 2 minutes in a banded Plank Hold

Monday, June 27, 2016

Strength: 2×5 Back Squat, across

Workout: 6 Rounds for time of:
13 Thrusters (95,65)
14 Pull-Ups

Accessory: 4×20 Standing Bent-Over Rear Delt Flys

IMG_20160626_075434

Win by Knock Out!!

Hamza entered the ring as the main event on Saturday evening and :22 later he was the champion.

Congrats Hamza! We are very proud of you.