A.1 Press 3, 3, 3, 3, 3
A.2
Run 400M
20 HSPU
Run 400M
30 Toes 2 Bar
Run 400M
40 Pull Ups
A.3
3×1 Minute Planks
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A.1 Back Squat 10, 10, 10
A.2
125 Reps
Max Unbroken KB Swings
Wall Balls #30/#20
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“Abbate”
Run 1 Mile
21 Power Clean & Jerk #155/#105
Run 800M
21 Power Clean & Jerk #155/#105
Run 1 Mile
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3 Rounds of:
3 Rounds
15 Burpees
20 Front Squats
While Partner A does burpees, Partner B does front squats. Then switch.
3 Rounds
25 Box Jumps
30 KB Swings
While Partner A does box jumps, Partner B does kb swings. Then switch.
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A.1 Bench Press 5, 5, 5, 5, 5
A.2
5-4-3-2-1 Power Clean (Must be unbroken TnG, if you let go of bar start over.)
10-9-8-7-6-5 HSPU (Unbroken. You may rest within movement. If you come off of wall. Start again.)
Push yourselves. Do not pick a light weight you know you can speed through this workout. The point is to try something outside your comfort zone. This is how you get stronger and better.
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A.1 Deadlift 5, 5, 5, 5, 5
A.2
7 Rounds
3 Power Snatch #135/#95
5 OH Plate Lunge #45/#25 (each leg)
7 Push Ups
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A.1
Back Squat 5, 5, 5, 5, 5
A.2
Run 800M
6 Rounds
5 Overhead Squat #95/#65
10 Pull Ups
15 KB Swings
Run 800M
A.3
300 Flutter Kicks
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