Full Squat, no resetting on ground
Full Squat
Limit depth or use partner assistance to scale
10 RFT
10 Wall Balls 20/14
20 DU’s
3 Sets
Max Ring Support Hold
20 Band Pull Aparts
2017 12 11
30-45 seconds rest.
Focus on speed.
With a 16 minute clock:
Minute 1: Max Cal Assault Bike
Minute 2: Rest
Minute 3: Max Rope Climbs
Minute 4: Rest
Minute 5: Max Cal Rower
Minute 6: Rest
Minute 7: Max Reps Ring Muscle Ups
Minute 8: Rest
Repeat the same sequence.
Total reps for score. Post reps for each exercise in comments.
DB or Barbell
2017 12 10
5 Rounds each
5 C&J 135/95
5 Burpee Box Jump Overs 24/20
30 DU’s
5 Rounds each
10 T2B
15/12 Cal Row
5 Rounds each
10 Thrusters 95/65
2017 12 08
3 Sets of:
10 Barbell Floor Press
10 Pendlay Rows
*Use the same weight for each exercise
Death by 10m Sprint
1 the first minute
2 the second
3 the third…
Increase until you cannot complete the number of reps in the minute.
2017 12 07
Pause Front Squat and SL Rdl’s
5RFT
3 Power Cleans 185/105
10 Box Jumps Overs 24/20
100 Banded Glute Bridges
2017 12 06
Barbell Cycling and Reverse Lunges
100 Double Under Buy In
4 Rounds
10 T2B
10 Cal Assault Bike
100 Double Under Cash Out
Wall walk into position. Concentrate on perfect body positioning. Scale to facing away from wall or walknig part of the way up.
2017 12 05
Every 4:00 for 5 Rounds
21/15 Cal Row
12 Deadlifts 205/145
12 Bar Facing Burpees
Score= slowest round
100 Banded Tricep Extensions
100 Weighted Russian Twists
2017 12 04
30-45 seconds rest.
Focus on speed.
Bend at the waist to lower torso. Upper leg does not move.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
100 Banded Good Mornings
2017 12 03
5 Rounds each
30 DU’s
5 G2OH 115/75
5 Rounds each
10 Burpees
10 OHS 95/65
5 Rounds each
10/8 Cal Bike
15 SDHP 75/55
2017 12 01
Full Squat, no resetting on ground
21-15-9
Assault Bike Calories
Rower Calories
100 Banded Good Mornings
100 Ab Mat Sit Ups
*Break up as needed*
2017 11 20