A.1 Press – 5, 5, 5, 5, 5
A.2
5 Rounds
21 Wall Balls
15/12 Calorie Row
9 Toes 2 Bar
Post loads and times to comments.
A.1 Back Squat 5, 5, 5, 5, 5
A.2
10 Rounds
:90 Per Round
1 Reverse Ball Toss #40/#30
2 Power Clean @ Bodyweight
3 Front Squat @ Bodyweight
4 Bar Over Burpees
A.3
100 Ab Mat Sit Ups
Post loads and weights to comments.
A.1 Pendlay Row – 5 x 10
A.2
3 Rounds
Run 300M
Rest 3 Minutes
Run 200M
Rest 2 Minutes
Run 100M
Rest 1 Minute
Post loads and total times to comments.
Teams of 2:
50 Calorie Row + 50 KB Swings
Run 400M
40 Calorie Row + 40 Box Jumps #24/#20
Run 400M
30 Calorie Row + 30 Pull Ups
Run 400M
20 Calorie Row + 20 Burpees
Run 400M
Teammate #1 begins on rower, teammate #2 begins on opposing movement. When all reps are completed, teammates run together.
Post partners and times to comments.
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
10 Deadlift #135/#95
10 Ring Rows
Run 100M
A.3
5 x 1 Minute Plank
Post loads and rounds to comments.
A.1 Power Snatch – 2, 2, 2, 2, 2
A.2
20-18-16-14-12-10-8-6-4-2
Push Ups
10-9-8-7-6-5-4-3-2-1
Power Cleans
Post loads and times to comments.