Men/Women 4 Rounds: 200m Run 20 Wall Balls 20/14 8 Power Clean and Push-Press 135/85 6 Muscle-Ups or 6 Man-Makers Rest 90 seconds Beginner: 4 Rounds: 200m Run 20 Wall Balls 14/10 8 Power Clean and Push-Press 95/55 10 Half Man-Makers Rest 2 minutes
Men/Women Partner Workout 8 Rounds: 3 Deadlifts 275/155 6 Box Jumps 30″/24″ 9 Wall Balls 20/14 12 V-Ups
Men/Women 5 Rounds: 400m Run 10 Ski Jumps 10 Burpees 20 Ring/TRX Squat Jumps 10 Push Up Shoulder Taps 20 Overhead Sit-Ups 15/10 Rest 1 minute
6 Week Program, Week 4 Tuesday: 5 x High Hang Squat Snatch+3 sec pause overhead squat @ 70% increase by 2.5kg if make 4 out of 5 3 x 3 Squat Cleans 70%, increase 2.5kg each week Build to heavy 3RM Deadlift Thursday: 4 Full Snatch with Pause at 2 […]
Men/Women Strength: Sumo Deadlifts 5×4 at 80% HIT: 800m Run 40 KB Swings 70/35 40 Goblet Squats 70/35 40 Alt V-Ups 800m Run
Men/Women 6 Rounds: 200m Run 4 Squat Cleans Thrusters 135/85 4 Muscle-Ups/Man-Makers 10 Roll-Outs Rest 90 seconds
Men/Women Strength: 5 Rounds: 10 Med Ball Bench Press (use as much weight as you can trying to complete 10 reps) 10 Pull-Ups/Ring Rows 10 Push-Ups 10 Bent Over Rows Rest 1 minute Try to increase weight from last week. HIT: 6 Rounds: 5 Landmine Lunge Shoulder Press 80/55 5 […]
Men/Women Partner Workout Total per team: 30 Hang Squat Cleans 185/95 40 Power Cleans 185/95 50 Deadlifts 185/95 40 Pull-Ups 50 Box Jumps 30″/24″ 60 Wall Balls 20″/14 50 KB Swings 70/35 60 V-Ups 70 Thrusters 45/30
Workout brought to you by Coach Melissa, who wanted to do a special birthday workout. Enjoy. Men/Women Partner Workout 100 Sit-Ups 60 KB Swings 70/35 200m Medicine Ball Run 20/14 (run with partner, take turns) 60 Power Cleans 135/85 200m Medicine Ball Run 20/14 (run with partner, take turns) 60 […]
