Teams of 2
For time
21-18-15-12-9-6-3
Power Cleans (115#/85#)
Bar Facing Burpee
*Partner holds plate OH while other partner works (45#/25#)
2017 03 09
EMOM 12 MIN
ODD: 10 KB Snatches (70#/53#)
*5 R Arm – 5 L Arm
EVEN: 10 Burpee Box jump overs (20″/24″)
2017 03 08
“SCOOTER”
(Teams of 2)
(Switch after each round)
AMRAP 30 MIN
30 Double unders
15 pull ups
15 push ups
100 m sprint
THEN…
5 min to establish a 1RM
Deadlift
2017 03 07
2017 03 06
“Fight Gone Bad!”
Three rounds of:
Wall-ball (20#/14#)
Sumo deadlift high-pull (75#/55#)
Box Jump, 20″ box
Push-press (75#/55#)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
2017 03 06
2017 03 03
2017 03 02
TABATA 5 ROUNDS (10 MIN TOTAL)
20 SECONDS MAX PUSH UPS
10 SECONDS REST
20 SECONDS MAX AIR SQUATS
10 SECONDS REST
20 SECONDS MAX KBS (53#/35#)
10 SECONDS REST
20 SECONDS MAX SIT UPS
10 SECONDS REST
2017 03 01
2017 02 28
2017 02 27