Wednesday, February 8, 2023
Skill / Strength
Snatch
Conditioning
4 Rounds for time of:
300m Run
20 Sumo deadlift high pull (75#/55#)
Tuesday, February 7, 2023
Strength
Squat
Conditioning
21-15-9 reps for time of:
Front squats (115# / 80#)
Push press (115# / 80#)
Thrusters (115# / 80#)
Sunday, February 5, 2023
6 Rounds with a partner for time:
30 push press (95#/65#)
30 pull ups
30 kb swings (70#/53)
Saturday, February 4, 2023
8 Rounds for time of:
7 Deadlift (155#/105#)
22 Double unders
18 Lateral bar hop burpees
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
