Five rounds for time of:
155 pound Thruster, 5 reps (go heavy, but modify wt. as needed).
5 Muscle-ups (sub 10 jump muscle-ups or 10 straightbar jump muscle-ups).
Run 400m (row 500m or .25 treadmill if too cold outside).
Post time to comments.
Complete as many rounds in twenty minutes of:
75lbs./55lbs. Sumo Deadlift High Pull, 21reps.
Pull-ups, 12 reps
15% Hill sprints, 10th mile.
Fight Gone Bad style workout. 4 rounds.
Row for calories
Dumbell push press
Box jump
Kettlebell swing
Rest 30 seconds after 1st round, 60 seconds after 2nd round, 90 seconds after 3rd round.
Post total reps to coments.
Saturday O-lift session from 10-11am.
10 minutes Handstand push-ups, (sub seated shoulder press 45lbs.)
5 minutes Air Squats
2 minutes Pull-ups
1 minute Push-ups
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Back Squat 1-1-1-1-1-1-1 reps
Then:
Load 50-60% max effort and back squat every ten seconds for 5 minutes without racking the bar.
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“Around the box”
Toes to bar, 20 reps
50lbs/20lbs. Slamball, 30 reps
Row, 500 meters
Push-ups, 50 reps
Hip extension, 50 reps
15% Hill sprints, 10th mile
20lbs./12lbs Wallball, 30 reps
15″ rope ascent, 3 reps
2 pood /1 pood Kettlebell swing, 30 reps
Post time to comments.
400 meter run
50 Box jumps, 24″
400 meter run
40 Box jumps, 24″
400 Meter run
30 Box jumps, 24″
400 meter run
20 Box jumps, 24″
400 Meter run
10 Box jumps, 24″
Post time to comments.
Five rounds for time of:
Row 500 meters
135/85 pound thruster, 7 reps
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For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments.
“Dirty 30 plus 15″
Air squats
Box jumps
Sit-up
KB swings
Burpees
Pull-ups
Wallball
2 Rounds, first round 30 reps of each, second round 15 reps each.
Post times to comments.
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