Wednesday, May 10, 2017
3 Rounds of:
• Burpees
• Sumo deadlift high pull (75#/55)
• Box jump (24″/20″)
• Assault bike (calories)
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.
Tuesday, May 9, 2017
For time:
1,200m Run
-THEN-
12 Rounds of:
4 Strict handstand push ups
8 Chest to bar pull ups
12 Air squats
Sunday, May 7, 2017
For time:
20 Back squats (225#/155#)
Run 2 miles
20 Back squats (225#/155#)
♦ compare to 07/16/15 ♦
Saturday, May 6, 2017
21-15-9 reps of:
GHD sit ups
Ring dips
Overhead squats (115#/80#)
3 Rounds of:
50 Double unders
25 KB Swings (53#/35#)
5 Power Cleans (225#/155)
5 Rounds of:
15 Wall ball (20#/14#)
10 Burpees
5 Muscle-ups
*Rest 5 minutes between workouts
Thursday, May 4, 2017
Strength
Back squat
Conditioning
For time:
50 Wall ball (30#/20#)
25 Handstand push ups
Each time you break a set of wall ball or handstand push ups, perform 5 deadlift (185#/135).
Wednesday, May 3, 2017
Skill / Strength
Snatch
Conditioning
For time:
20 Calorie assault bike
20 Snatch (150#/105#)
20 Calorie assault bike
