6:30-9 am “Fight Gone Bad!” Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)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 […]
7:30-9:30 am With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
6:30-9 am Three rounds for time of:Walk on hands, 50 feetHold handstand against wall for 1 minute12 Handstand push-ups Scale: Bear crawl, db press hold, scaled hspu
6:30-9 am “Lynne” Five rounds for max reps of:Body weight bench pressPull-ups Scale: 1/4 or 1/2 bw, banded
6:30-9 am Three rounds for time of:Walking lunge, 50 metersStanding broad-jump, 100 metersRun 200 meters Scale: 1/2 distance
6:30-9 am “Fran” Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Scale: weight, movement
6:30-9 am Five rounds for time of:35 Wall-ball shots with 14/20-pound ball to eight/ten-foot target20 Pull-ups Scale: 3 rounds, movement
6:30-9 am Five rounds for time of:Run 400 meters16 GHD Sit-ups16 Hip Extensions Scale: 3x, 20 abmat situps, 20 Superman’s
