Squat 3-3-3-3-3 “Annie” 50-40-30-20-10 Double Unders Sit-ups
back squat: max weight of 95 lb
Time: 9:34 splitting double unders and singles for the Annie
Squat Establish a new 1 RM Back off to 80% of that 1RM 5-5-5 8 Rounds of 20 seconds on and 10 seconds off Push-ups Sit-ups
Squat: 160 lb PR 3×5 at 125 lb
METCON: 188 total with push-ups on knees
Squat 3-3-3-3-3 21-15-9 1 Arm DB Squat Clean (50/30) Pull-ups
Back Squat: 85-115-135-145-155
7:05 with 25 lb dumbell and 1 red and 1 black band for pull-ups
Back Squat 5-5-5 Every minute on the minute complete 20 Double-unders 3 Strict Pull-ups
back squats: 125, 135, 140
AMRAP: 40 sec doing double unders and then 20 sec holding pull-up position with chin over bar
Squat 3-3-3-3-3 (85-90% 1RM) 3 Rounds 5 Weighted Pull-ups (50/25 lbs Dumbbells) 10 DB Single Arm Hang Power Snatch (use weight used for pull-ups) 5 Burpees
back squats: 125, 135, 140, 145 x2
Time: 3:53 use of 1 black band for pull ups and 20lb for DB squat cleans
Back Squat 5-5-5 (80% of 1RM Established 100118) 50 Double-Unders 3 rounds of: 10 Ring Dips 15 KB Swings, 2/1.5 pood 50 Double Unders
squats: 100 x2, 125, 145 (4)
5:42 time with singles
Squat 3-3-3-3-3, 85-90% 1RM Tabata Mash-up 8 Alternating Rounds of 20 seconds on 10 seconds off Double Unders Sit-ups
Squats: 125 for all 5 rounds. Warm up: 85 lb and 110 lb.
Tabata: 449 with single jump rope.
Back Squat 5-5-5, 80% of 1RM 21-15-9 KB Swing, 2/1.5 pd Burpees
Back squats: 105, 115, 125
use of 1 pood (35 lb), 6:10 time
