Thursday, January 27, 2022
For time:
5K Assault bike
42 Bench press (135#/95#)
21 Burpees
30 Bench press (135#/95#)
15 Burpees
18 Bench press (135#/95#)
9 Burpees
Wednesday, January 26, 2022
Skill / Strength
Turkish get-up
Conditioning
21-18-15-12-9-6 reps of:
100ft. Walking lunge
Pull ups
Sit ups
Tuesday, January 25, 2022
“Fight Gone Bad”
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sunday, January 23, 2022
2 Rounds of:
25 Deadlift (205#/145#)
50 Double unders
-THEN-
2 Rounds of:
15 Overhead squats (135#/95#)
50 Double unders
Saturday, January 22, 2022
With a 15 minute clock:
25 Push ups
-THEN-
20-16-12-8-4 reps of:
Dumbbell snatch (50#/35#)
Push press (95#/65#)
-THEN-
Max push ups
Thursday, January 20, 2022
Strength
Turkish sit-ups
Conditioning
For time:
50 Sit-ups
40 Toes-to-bars
30 Pull-ups
20 Strict pull-ups
