Saturday 4/01/20 – Fight Gone Bad

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Saturday 15/12/18…FGB

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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 – 11th August

11/8/17

Strength – Overhead Squat
5-5-5-5-5

Fight Gone Bad Style – 3 Rounds
1 Min Per Station on a continuous running clock

Assault Bike
Farmers Carry 24/16kg
Overhead Squat 42.5/30kg
Dumbell Hang Power Cleans 20/15kg
Sumo Deadlift High Pull 35/25kg

x 3

Deadlift Tuesday 11/7/17

11/7/17

Strength
A1. Deadlift 5-5-5-5-5
A2. Cowboys Walks 10-10-10-10-10

Conditioning
“Fight Gone Bad Style”
3 Rounds 1 min per station for max reps

Deadlift @ 100/70 kg
Assault Bike
Kettlebell Snatch
Double Unders
Pushups

@ the end of 5 stations 1 min rest.

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