Sunday, April 28, 2019
For time:
10 KB swings (53#/35#)
50 Double unders
200m Run
20 KB swings (53#/35#)
50 Double unders
200m Run
30 KB swings (53#/35#)
50 Double unders
200m Run
40 KB swings (53#/35#)
50 Double unders
200m Run
Saturday, April 27, 2019
For time:
800m Run
-THEN-
21-15-9 reps of:
Overhead squats (95#/65#)
Box jump overs (24”/20”)
-THEN-
800m Run
Thursday, April 25, 2019
For time:
1 Deadlift (365#/245#)
10 Sit ups
2 Deadlift (365#/245#)
20 Sit ups
3 Deadlift (365#/245#)
30 Sit ups
4 Deadlift (365#/245#)
40 Sit ups
5 Deadlift (365#/245#)
50 Sit ups
Wednesday, April 24, 2019
For time:
135 Double unders
42 Bench press (135#/95#)
21 Burpees
30 Bench press (135#/95#)
15 Burpees
18 Bench press (135#/95#)
9 Burpees
135 Double unders
Tuesday, April 23, 2019
Strength
Back squat
Conditioning
3 rounds for time of:
400m Run
15 Pull-ups
50 Squats
15 Pull-ups
Sunday, April 21, 2019
3 Rounds of:
Burpees
Sumo deadlift high pull (75#/55)
Box jump (24″/20″)
Calorie row
This workout will have the same format as Fight Gone Bad. In this workout you move from each of four stations after a minute. This is a five-minute round with the fifth 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.
Saturday, April 20, 2019
With a partner for time:
200 Calorie bike
10 Dumbbell push press (50#/35#)
20 Wall ball (20#/14#)
30 Sit ups
