3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 34/25kg
Box Jump, 20 in
Push Press, 34/25kg
Row Calories
Rest 1 min
Friday 14/12/18…How to locate your Abs
For time:
1 Sled Push, 30 m
3 Deadlifts, 100/70 kg
50 AbMat Sit-ups
1 Sled Push, 30 m
6 Deadlifts, 100/70 kg
40 AbMat Sit-ups
1 Sled Push, 30 m
9 Deadlifts, 100/70 kg
30 AbMat Sit-ups
1 Sled Push, 30 m
12 Deadlifts, 100/70 kg
20 AbMat Sit-ups
1 Sled Push, 30 m
15 Deadlifts, 100/70 kg
10 AbMat Sit-ups
Thursday 13/12/18…Short and sharp
For 4 cycles:
AMRAP in 5 mins of:
15 Push-ups
12 Pull-ups
Run, 200 m
Rest 2 mins between each cycle.
For each cycle continue the AMRAP.
Wednesday 12/12/18
12/12/18
Strength
Back Squat 4 x 5-7 @ 31X1
Training
Every 3 Mins for 15 minutes (5 Sets)
1 min Assault Bike
.45 second Barbell Front Rack Hold 60/42.5kg
Tuesday 11/12/18
6 Rounds for Time
250/200m Row
10 Handstand Pushups
12 Dumbell Alt Snatch 20/15
14 Burpees
Monday 10/12/18…16.2
Beginning on a 4 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
If completed before 4 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs
Stop at 20 mins.
Saturday 08/12/18…The Hangover
For time:
Buy in:
40 Kettlebell Swings, 24/16 kg
Run, 900 m (block run)
30 Sumo Deadlift High-pulls, 42.5/30 kg
Run, 900 m
25 Hang Power Snatches, 50/35 kg
Run, 900 m
20 Overhead Squats, 60/42.5 kg
40 Kettlebell Swings, 24/16 kg
Freaky Friday 7/12/18
7/12/18
Strength
A. Press 3 x 3
B. Push Press 3 x 3
Conditioning
Tabataish 30/30 x 6
Row
Handstand Push-ups
Assault Bike
Thursday 06/12/18…21-15-9
Deadlift 3-3-3-3
21-15-9 reps, for time of:
Deadlift, 100/70 kg
Pull-up
