A.1
50 Walking Lunge
50 Glute Bridges
50 Sit Ups
50 Box/Chair Dips
50 Walking Lunge
50 Box/Chair Dips
50 Sit Ups
50 Walking Lunge
A.2
3 Rounds
1:00 Plank
:30 Side Plank (e)
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A.1
10 Rounds
5 Strict Pull Ups
10 Push Ups
10 Sit Ups
20 Air Squats
*Pull Up Bar??? – Lay on the floor under a stable table. Reach up and grab the edge of the table with both hands. Place your hands shoulder width apart. Keeping your body in a rigid plank form, pull/row your chest up the table’s edge.
A.2
300 Fluter Kicks
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Rounds
10 Front Squats #95/#65
9 Bar Facing Burpees
8 Toes to Bar
A.3
3 Rounds
15 Deadbugs
10 Alternating Medball To Toes
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A.1 Power Clean – 5, 5, 5, 5, 5
A.2
With a running clock
On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
RX: #50/#35
Alternate hands every 5 reps
A.3
Weighted Planks 3 x 1:00
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A.1
With a running clock
On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
A.2
4 Rounds
25 AbMat Sit Ups
:45 Plank Hold
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A.1 Deadlift – 5, 5, 5, 5, 5
A.2
21 – 15 – 9
DB Clean & Jerks #50/#35
Box Jumps
Cal Assault Bike
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A.1
Ascending Ladder for 15 Minutes:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees
…
* Continue adding 2 reps to each movement
A. 2
3 x 30 Hollow Rocks
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