So You Wanna Succeed, Huh?….Prove it!Muscle Up Work
(15 min)
20 minute Amrap
10 Push Press, 115 / 80
10 K Bell Swings, 1.5 / 1
10 Box Jumps, 24 / 20
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Back Squat
10 x 2 @ 75% 1RM
Deadlift, 225 / 155
Thrusters, 95 / 65
18 min time cap
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Practice L-Sit
(10 min)
10 SDHP, 95 / 65
20 GSPU
30 Double Unders
40 Sit-ups
20 minute time cap
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Please read the description for the video.
Bench Press
6 x 3 EMOM @ 75% 1RM
Run, 800m
10 – 1
Burpees
Pullups
Flutter Kicks
Run, 800m
22 minute time cap
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Deadlift
7 x 3 @ 80% 1RM
150 Wallballs for time
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7 x 3 Squat Clean
7 x 4 Power Clean
7 x 5 Hang Clean
You will pick your weights. The bar should be loaded in a way that you can de-load easily to the next weight before the top of the next minute. You will complete all 7 rounds of the squat cleans before moving on to the power cleans and so on
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Ollie, we miss you buddy. You were one of a kind and a great man.
R.I.P.
For Time
Row, 2000m
3 Rounds
6 Muscle Ups
6 Deadlifts, 310 lbs
21 Overhead Lunges, 45 lbs
39 Double Unders
When finished with the 3 rounds
Row, 2000m
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Bear Crawls
In this video you will see them doing bear crawls and broad jumps.
Power Clean
3 – 3 – 3 – 3 – 3
Bear Crawl, 100 ft
Pushups, 15 reps
Broad Jump, 100 ft
20 minute time cap
Happy Birthday buddy! haha
6 Rounds
21 Thrusters, 45 lbs
20 Burpees
30 minute time cap
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Just like he says in the video; arms and legs at the same time and hold for a split second up top.
Row
2 x 500m
(10 min)
Run, 800m
50 Sit-ups
50 Supermans (in video up top)
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