Saturday, February 6, 2021
For tIme:
30 Pull ups
60 Sit ups
-THEN-
6 Rounds of:
15 Push press (95#/65#)
15 KB swings (70#/53)
Thursday, February 4, 2021
Strength
Back squat
Conditioning
For time:
60 Calorie assault bike
30 Toes to bar
30 Calorie assault bike
15 Strict handstand push ups
Sunday, January 31, 2021
4 Rounds of:
4 Hang clean & jerk (185#/135#)
14 Bar facing burpees
-THEN-
28 Chest to bar pull ups
Saturday, January 30, 2021
10 Rounds for time of:
5 Sumo deadlift high pull (95#/65#)
10 Push ups
15 Sit ups
Thursday, January 28, 2021
5 Rounds of:
Assault bike (calories)
Box jump (24″/20″)
Wall ball (20#/14#)
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.
