Killer Instinct
Friday June 24th , 2022
AMRAP 6
15 snatch
15 wall ball
rest 3 min
AMRAP 4
10 snatch
10 wall ball
rest 2 min
AMRAP 2
6 snatch
6 wall balls
Use 75 / 55 barbell for snatch
Friday June 24th , 2022
AMRAP 6
15 snatch
15 wall ball
rest 3 min
AMRAP 4
10 snatch
10 wall ball
rest 2 min
AMRAP 2
6 snatch
6 wall balls
Use 75 / 55 barbell for snatch
Thursday June 23rd , 2022
A. Split Jerk 7 x 3
B. Partner amrap 10
synchro DB split jerk 8 R / 8 L
50 double unders – each at same time
Wednesday June 22nd , 2022
AMRAP 20
400m run
30 situps
2 rope climbs
Tuesday June 21st , 2022
A. Deadlift
5 – 5 across
3 – 3 -3 across
1 -1 -1 -1 building
B. Partner AMRAP 12
50 cal machine
50 Kettlebell swings
Monday June 20th , 2022
5 x 2 min rounds rest 1: 30
3 power clean
6 push jerks
9 front squats
max burpees in remaining time
155/105 barbell
Friday June 17th, 2022
5 min amrap
9 toes to bar
36 dubs
rest 3 min
5 min amrap
9 burpee to target
36 dubs
rest 3 min
5 min amrap
9 toes to bar
9 burpees ( not to target )
Thursday June 16 , 2022
A.
Squat clean
3 – 3- 3 – 3 – 3
B.
12 min abs
1 min situp
1 min hollow rock
1 min plank
1 min rest.
Wednesday June 15th , 2022
2 rounds
run 250m
25 push ups
run 250m
20 ring dips
run 250m
15 handstand push ups
run 250
10 m handstand walk
25 minute cap.
Tuesday June 14th , 2022
A. Back Squat
8 – 8 across
4 – 4 -4 across
2 – 2- 2- 2 building
B. Partner relay 4 – 3 – 2 – 1 minutes on machine for max cals.
Monday June 13th , 2022
AMRAP 16
4 / 3 strict pull ups
8 box jump over
12 db snatch