For Time:
50-40-30-20-10
Mountain Climbers
Russian Twist
Burpees
Forward Lunges
Sec Plank
Immagini
Workout of the Day – Thursday 200717
AMRAP 6
4 Single Arm Dumbbell Push Press
2 Single Arm Dumbbell Split Jerk
4 Single Arm Dumbbell Ground to Overhead
2:00 Cardio Choice
Immediately into…
AMRAP 6
4 Double Dumbbell Deadlifts
2 Double Dumbbell HangPower Clean
4 Double Dumbbell Thrusters
DB: pick a load
Rest 3:00
Repeat in reverse order
Workout of the Day – Thursday 200716
For Time
60-40-20 Down & Ups
45-30-15 Situps
30-20-10 Single Arm Snatch (pick a load)
Workout of the Day – Wednesday 200715
For Time
3 Rounds
15 Deadlifts 125/74
25m Walking Lunges holding Dumbells 24/16
20 Pull-Ups
25m Walking Lunges holding Dumbells 24/16
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Workout of the Day – Monday 200713
For Time
7 Rounds
7 Toes to Bar
7 Double Kettlebell Swings 24/16
7 Double Kettlebell Squats
Workout of the Day – Saturday 200711
5 Rounds for Time:
10 Toes to Bar
10 SA Alternating Devils Press at 20/16kg
10 Box Jump Overs 60/50
60sec rest b/t rounds
10 SA Alternating Devils Press at 20/16kg
10 Box Jump Overs 60/50
60sec rest b/t rounds
Workout fo the Day – Friday 200710
Barbell Complex
In a 60sec Window
Power Clean
Hang Squat Clean
Max Bar Over Burpees
R: 2min between efforts
x 5 Rounds as
5+5, 4+4, 3+3, 2+2, 1+1
*increase loads on each set
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Workout of the Day – Thursday 200709
Workout of the Day
Thursday 200709
Strength/Gymnastics
EMOM 10
Even: 5 Strict Pull-Ups
Odd: 5 HSPU
Then
AMRAP 12
5 Pull-Ups
10 Air Squats
15 Heavy Alt DB Snatches
Workout of the Day – Wednesday 200708
5 Rounds (rest included)
6 Barbell Bent Over Rows
6 RDLs
6 Hang Squat Cleans
6 Shoulder to Overhead
Rest 1:00/2:00 b/t Sets
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Workout of the Day – Tuesday 200707
Workout of the Day
Tuesday 200707
AMRAP 12
16 Alt Double KB Front Rack Step-Up
8 Pull Ups
Then
EMOM 10
Min 1: 10 Thrusters 44/30
Min 1: 10 Thrusters 44/30
Min 2: 20 KBS 24/16