Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 6-8 Air Chair Swings
Station 2: 3-5 Box Jump to Support
Station 3: 4-6 Kipping or Butterfly Chest to Bar Pull-Ups
Station 4: 6-8 Banded Bar Muscle Up Stomps
Station 5: Rest
“Charissa’s Favs”
For Time:
150 ft Handstand walk
30 Pull ups
20 C2B
10 BMU
20 Wall Walks
10 BMU
20 C2B
30 Pull Ups
150 ft Reverse Handstand walk
Time Cap = 15 min
Every 1:30 minutes for 9 minutes (6 sets)
2 x ( 1 Clean Pull + 1 Hang Clean Pull) @65-70% of your Max Clean
*Reset after each complex )
For time:
30 Pull-Ups
15 Squat Cleans (155/115lbs)
30 Pull-Ups
Rest 1 min
30 Push ups
15 Front Squats (155/115lbs)
30 Push ups
Goal = <14 minutes
Time Cap = 17 minutes
For time:
30 Cal Ski
15 Squat Cleans (185/125lbs)
30 Cal Ski
Rest 1 min
15 Squat Cleans (135/85lbs)
30 Cal Ski
15 Squat Cleans (135/85lbs)
Goal = <14 minutes
Time Cap = 17 minutes
Three sets of:
100 Meter Run
20 Alternating Plank Shoulder Taps (10/side)
15 Russian Kettlebell Swings
10 Goblet Squats
30 Second Pull-Up Hang