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.
Tuesday, January 26, 2021
21-15-9 reps for time of:
Front squats (115#/80#)
Push press (115#/80#)
Pull ups
Sunday, January 24, 2021
10 Rounds with a partner for time:
7 Deadlift (275#/185#)
14 KB swings (70#/53#)
28 Box jumps (24″/20″)
Saturday, January 23, 2021
For time:
20 Strict ring dips
800m Run
-THEN-
4 Rounds of:
15 Medicine ball cleans (20#/14#)
15 Push ups
-THEN-
800m Run
20 Strict ring dips
Thursday, January 21, 2021
Every 2 minutes for 5 rounds:
12 Dumbbell snatch (50#/35#)
12 Over the dumbbell burpees
-THEN-
Rest 2 minutes
-THEN-
60 Dumbbell snatch (50#/35#)
60 Over the dumbbell burpees
