More Intervals For Friday!

30s Of Work & 30s of Rest For 24 Rounds, Rotating Through:
Calorie Row
Sit-ups
Power Cleans (95/65)
Up Downs (burpee without push-up)
*Score is total reps between all 6 rounds of each movement

A Murphy Chipper

– Rx –
For Time:
500 Meter Run
5 Rounds of Cindy
400 Meter Run
4 Rounds of Cindy
300 Meter Run
3 Rounds of Cindy
200 Meter Run
2 Rounds of Cindy
100 Meter Run
1 Round of Cindy

*1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
– Level 2 –
Add bands for pull-ups & knee push-ups

– Level 1 –
Start at the round of 400/4 Rounds, jumping pull-ups, knee or box push-ups

Death By HPSU & Box Jumps

Minute 1: 1 HSPU & 1 Box Jump
Minute 2: 2 HSPU & 2 Box Jumps
Minute 3: 3 HSPU & 3 Box Jumps
…. continue building until work cannot be completed within the minute.
*Score is total full rounds completed. Extra reps in the last round are just for fun :).

HSPU/HS Walk Practice

15 Minutes to Practice HSPU or Handstand Walks:
– Pike Push-ups
– Seated DB Press
– Wall Walks
– Kick ups
– Negatives
– Kipping HSPU
– Strict HSPU
– Deficit HSPU
– Shoulder taps
– 2-4 steps to feet on the wall
– Spotted HS walk
– HS walk
– HS walk with obstacles

Getting a Grip On Intervals

– Rx –
10 Rounds, 3:00 Clock:
5 Deadlifts @225/155
30 Double Unders
100 Meter Farmer Carry (50/35)
*Rest remainder of 3:00

– Level 2 –
10 Rounds, 3:00 Clock:
5 Deadlifts @185/125
30 Double Unders/30s Attempts
100 Meter Farmer Carry (40/30)
*Rest remainder of 3:00

– Level 1 –
10 Rounds, 3:00 Clock:
5 Deadlifts @95/65
30 Single Unders
50 Meter Farmer Carry (25/15)
*Rest remainder of 3:00

This One’s For The Legs

– Rx –
With a 12:00 Clock
800 Meter Run Buy-in

Then AMRAP of:
15 KBS (50/35)
20 Air Squats

– L2 –
With a 12:00 Clock
800 Meter Run Buy-in

Then AMRAP of:
15 KBS (40/30)
20 Air Squats

– L1 –
With a 12:00 Clock
600 Meter Run/Walk Buy-in

Then AMRAP of:
15 KBS (25/15)
20 Air Squats

Push & Pull Strength

5 Sets For Quality:
1 Weighted Tempo Push-up (5s Down, 5s Up
10 Weighted Hand Release Push-ups (broken up as needed)
*Rest at least 90s
Max Set Strict Pull-ups
*Rest at least 90s

*Score = Total pull-ups. Add weight and any scales to notes (banded pull-ups, knee push-ups, etc)

Run Meetup Location Change

Running meetup has been moved to Clear Creek Canyon trail in Golden. We’re meeting at the golden library parking lot at 1:00pm. See you there! Text Coach Shaun for further info.

Library Location:
https://maps.app.goo.gl/rjRqQu2adKYu9UJc9

The Devil Lunges

– Rx –
6 Rounds For Time:
8 Alternating Single-Arm Devil’s Press (50/35)
50′ Front Rack Lunge

– Level 2 –
5 Rounds For Time:
8 Alternating Single-Arm Devil’s Press (50/35)
50′ Front Rack Lunge

– Level 1 –
5 Rounds For Time:
10 Kettlebell Swings
50′ Lunge

Snatch E2MOM

6 Rounds, Every 2 minutes, on the minute:
1 Squat Snatch
2 Overhead Squats
*Rest remainder of 2:00
*All reps @~75% of snatch 1RM
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