A.1 Bench Press- 2, 2, 2, 2, 2
A.2
10-9-8-7-6-5-4-3-2-1
Box Jumps #30/#24
Hang Power Clean #135/#95
A.3
L-Sits 10 x :15 Seconds
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100 Thrusters #95/#65 – switch every 5 reps
60 Walking Lunge – per person simultaneous
100 Ball Slams – switch every 5 reps
4 Lengths Bear Crawl – per person simultaneous
100 Burpees – alternate each rep
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A.1 3 Power Clean – EMOM x 10
A.2
3 Rounds
Row 500M
12 Hang Power Clean #135/#95
A.3
3 Rounds
1 Minute Plank
20 Hollow Rocks
Rest :30 Seconds
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“Fight Gone Bad”
3 Rounds
1 Minute Per Station
Row for Calories
Push Press #75/#55
Box Jumps #24/#20
Sumo Deadlift High Pull #75/#55
Wall Ball #20/#14
1 Minute Rest
Score Equals Total Reps and Total Calories Combined.
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
“Big Helen”
3 Rounds
Run 500M
30 KB Swings
15 Pull Ups
A.3
100 Ab Mat Sit Ups
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