Thursday, February 2, 2023
Complete as many reps as possible in 15 minutes of:
6 Overhead squats (95#/65#)
3 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
6 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
9 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
12 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
15 Handstand push ups
1 Rope climb
6 Overhead squats (95#/65#)
18 Handstand push ups
1 Rope climb
etc., adding 3 reps to the handstand push-up each round.
Wednesday, February 1, 2023
5 Rounds of:
Assault bike (calories)
Box jump (24″/20″)
Row (calories)
This workout will have the same format as Fight Gone Bad. In this workout you move from each of three stations after a minute. This is a four-minute round with the fourth minute being rest before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Tuesday, January 31, 2023
Strength
Squat
Conditioning
60 Toes-to-bar for time.
* perform 10 push ups at the start of each minute
Sunday, January 29, 2023
3 Total cycles for reps.
With a 5 minute clock:
800m Run
Max wall ball (20#/14#)
– Rest 3 minutes –
Saturday, January 28, 2023
3 Rounds for time of:
20 KB swings (53#/35#)
30 Push ups
40 Sit ups
50 Double unders
Thursday, January 26, 2023
Skill / Strength
HAK Clean
Conditioning
AMRAP in 15 minutes of:
100′ Weighted bear crawl (50#/35#)
30 Pull ups
Wednesday, January 25, 2023
For time:
21 Thrusters (45#/35#)
7 Burpees
21 Calorie assault bike
7 Burpees
21 Thrusters (45#/35#)