8point5 Training

12 MIN AMRAP (As many rounds and reps as possible) 10 KB Deadlifts 4 Burpees 10 KB Upright rows 4 Burpees 10 KB Goblet Squat 4 Burpees   Using a heavy Kettlebell or 2 lighter Dumbbells perform 7 deadlifts starting with the bell between your feet, hinge at the hips so your chest is over the bell.  Keep your heels down and bend the knees, pull your chest up keeping your arms straight and long.  Dig your heels into the ground and squeeze your butt keeping your arms straight. Once you are standing fully, hinge the hips and bend the knees...

METCON 8 ROUNDS 30 secs Taps 30 secs Air Squats 30 secs KB Swings 30 sec Rest    Score: Total reps of Swings and Squats - (Or just record your swings for GKB April Challenge!) Accessory Work BEFORE the WOD. Overhead Squat - 15 MINS to establish 2 Rep Max (warm up first and then start the clock when you are ready to load weight to your bar. Then, Front Squat - 6 MIN EMOM x 4 Front Squats (Every Minute on the Minute) Pick a heavy Weight. You will do 4 front squats every minute on the minute for 6 Minutes....

15 MIN AMRAP 20 Mountain Climbers 15 KB Swings 7 Burpees Pretty straight forward, just get after it and ENJOY!   If you want some accessory work add in either of these BEFORE the WOD.   Overhead Squat - 15 MINS to establish 2 Rep Max (warm up first and then start the clock when you are ready to load weight to your bar. Then, Front Squat - 6 MIN EMOM x 4 Front Squats (Every Minute on the Minute) Pick a heavy Weight. You will do 4 front squats every minute on the minute for 6 Minutes. OR Pause...

METCON 4 ROUNDS - Each Round is a 4 Min AMRAP (As Many Rounds and Reps in 4 Min) 30 Secs Taps 6 Upright Rows 8 Air Squats When the clock hits 4 Mins - RESTN 1 MINS!!! Score: Total Number of Completed Rounds + any additional Reps for ALL 4 AMRAP’s  Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.  You can change these for single skips.   For the upright row begin with both hands on the KB or DB’s with your arms locked out straight,...

METCON  5 ROUNDS FOR TIME 20 Weighted Alt. Step Up’s 12 Renegade Rows   For the weighted step ups, you can hold dumbbells or kettlebells with your arms straight Or the DB’s at your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep. Stand all the way up at the top of the vid and make sure both feet are planted. If you don’t have a box or a step you can sub for Alt. Weighted Lunges. Each lunch counts as 1 rep. Renegade Rows, stay in the top...