double unders

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats

Friday, February 2, 2018

Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups

Wednesday, January 24, 2018

Skill: Every Minute on the Minute for 6 Minutes:
4 Kipping Handstand Push Ups + 2 strict Handstand Push Ups

Workout: As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
12 Sumo Deadlift High Pull (95,65)
6 Box Jump Overs (24,20)
*Rest 3 Minutes
As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
8 Sumo Deadlift High Pull (115,75)
6 Box Jump Overs
*Rest 3 Minutes
As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
4 Sumo Deadlift High Pull (135,95)
6 Box Jump Overs

Tuesday, January 9, 2018

Strength: Superset
5×4 Bench Press (Climbing)
10×4 Plyo Push-ups

Workout: Every Minute on the Minute for 3 Minutes
10 Double Unders + 10 Deadlifts(185/125)
*rest 2 minutes
As Many Rounds and Reps as Possible in 6 Minutes of:
10 Double Unders
10 Deadlifts (185/125)
20 Double Unders
10 Deadlifts
30 Double Unders
10 Deadlifts
etc. (add 10 double under each round)

Friday, January 5, 2018

Workout: “13.3 Open Workout” Repeat event from 12.4
As Many Rounds and Reps as Possible in 12 Minutes of:
150 Wall balls (20,14)
90 Double-unders
30 Ring Muscle-ups

B. 3 set Not for Time of:
20 Hollow Rocks
10 GHD Hip Extensions

Tuesday, December 19, 2017

Strength: Every Minute on the Minute for 10 Minutes:
3 Touch and Go Deadlifts (Climbing) + 4 Box Jumps (30″,24″)

Workout: 4 Rounds for time:
1 Round of Cindy
15 Overhead squats (95,65)
1 Round of Cindy
50 Double Unders

Cindy = 5 Pull Ups
10 Push Ups
15 Air Squats