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Beast Taming Practices

Warm-up
Goblet Squat : 2, 3, 5 @ 16kg
Pistols
5 X 2 @ 16kg
Gripper :
5 X 2 + 5s hold @ 140#
Run : 5k - 3 X
5 X (30s Easy / 20s Moderate / 10s Sprint)
2 minutes Rest
 
Warm-up
Goblet Squat : 2, 3, 5 @ 16kg
Pistols
6 X 2 @ 16kg
Gripper :
6 X 2 + 5s hold @ 140#
Run : 5k - 3 X
5 X (30s Easy / 20s Moderate / 10s Sprint)
2 minutes Rest
 
C & J : 2, 3, 5 @ 16kg
4 X (3, 4) - 30 minutes
Pull-up @ 25kg
Press @ 28kg
Double KB Farmer Carry @ 28kg/32kg
5 minutes
 
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Warm-up
Goblet Squat : 10 @ 16kg
Pistol : 1 @ 8 kg
Pistols
9, 6, 3 @ 16kg
Gripper :
3 X 1 + 10s hold @ 140#
Run : 5k
4 X 30s sprint 3m30 moderate
3m rest
 
Thrusters : 2, 3, 5 @ 16kg
Press : 2 X 5 @ 28kg
Pull-up : 2 X 5 @ 25kg
Pistols : 2 X 5 @ 8kg
Swings: 2 X 35 KB @ 28kg
Double KB Farmer Carry: 2 X 50 Steps @ 28kg/32kg
Gripper: 2 X 1 + 5s hold @ 140#
Run : 3k Easy
 
Minute 1 : Thrusters : 2, 3, 5 @ 16kg
M2-3 : Rest
M4 : Press : 1 X 5 @ 28kg Each Side
M5 : Pull-up : 1 X 5 @ 25kg
M6 : Rest
M7 : Press : 1 X 5 @ 28kg Each Side
M8 : Pull-up : 1 X 5 @ 25kg
M9 : Rest
M10 : Pistols : 1 X 5 @ 8kg Each Side
M11 : Gripper: 1 X 1 + 5s hold @ 140# Each Side
M12 : Rest
M13 : Pistols : 1 X 5 @ 8kg Each Side
M14 : Gripper: 1 X 1 + 5s hold @ 140# Each Side
M15 : Rest
M16 : Dragon flags: 1 X Negative + 5s hold
M17 : Swings: 1 X 35 KB @ 28kg
M18 : Rest
M19 : Dragon flags: 1 X Negative + 5s hold
M20 : Swings: 1 X 35 KB @ 28kg
 
Minute 1 : Thrusters : 2, 3, 5 @ 16kg
M2-3 : Rest
M4 : Press : 1 X 5 @ 28kg Each Side
M5 : Pull-up : 1 X 5 @ 25kg
M6 : Rest
M7 : Press : 1 X 5 @ 28kg Each Side
M8 : Pull-up : 1 X 5 @ 25kg
M9 : Rest
M10 : Pistols : 1 X 5 @ 11kg Each Side
M11 : Gripper: 1 X 1 + 5s hold @ 140# Each Side
M12 : Rest
M13 : Pistols : 1 X 5 @ 11kg Each Side
M14 : Gripper: 1 X 1 + 5s hold @ 140# Each Side
M15 : Rest
M16 : Dragon flags: 1 X Negative + 5s hold
M17 : Swings: 1 X 35 KB @ 28kg
M18 : Rest
M19 : Dragon flags: 1 X Negative + 5s hold
M20 : Swings: 1 X 35 KB @ 28kg
Run : 5k Easy
 
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