A.1 Bench Press 10, 10, 10
A.2
100 KB Swings
Rest 2 Minutes
5 Rounds
20 Knees 2 Elbow
1 Minute Plank Hold
Rest 2 Minutes
100 Box Jumps
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3 Rounds
5 Stations
1 Minute Per Station
Row for Calories
Sumo Deadlift High Pull #75/#55
Box Jumps 24″/20″
Push Press #75/#55
Wall Ball #20/#14
Rest 1 Minute
Score = total reps.
Happy Thanksgiving everybody!
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A.1 Weighted Barbell Lunge 4 x 12 (6 each leg) @ 30% of 1RM Back Squat
A.2
6 Rounds
4 Power Snatch #135/#95
6 Burpees
8 Toes 2 Bar
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A.1 Press 10, 10, 10
A.2
Run 400M
40 Thrusters #45/#35
Run 400M
30 Thrusters
Run 400M
20 Thrusters
A.3
3 x 1 Minute Planks
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A.1 Overhead Squat 2, 2, 2, 2, 2, 2
A.2
4 Rounds
300M Run
10 Hang Power Cleans #135/#95
25 Sit Ups
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3 Rounds
500m Row each
40 Power Cleans,1#35/#95
40 Box Jump Overs 24″/20″
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.
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