21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters

21-15-9-15-21 reps, for time of: Kettlebell Deadlift Single Arm Kb Thruster

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FT: Wall Balls, Kettlebell Swings and Shuttle Runs

For time: 100 Wall Balls 100 Kettlebell Swings Shuttle Run, 1 mi

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AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m

Complete as many rounds as possible in 12 mins of: 5 Devil Press 10 Hollow Body Rocks Run, 200 m

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Dumbbell DT

5 rounds for time of: 12 Dumbbell Deadlifts, 50/35 lbs 9 Dumbbell Hang Power Cleans, 50/35 lbs 6 Dumbbell Push Jerks, 50/35 lbs

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Nothing assigned for April 02, 2020

"FGB Style" - Jumping Alternating Lunges, Toes-to-bars and Push-ups

5 rounds, 45 secs per station, of: Jumping Alternating Lunge Rest 15 secs Toes-to-bar Rest 15 secs Push-up Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 45 secs, the clock does not stop or reset between stations.

Scaling Options: Jumping Lunges => Reverse Lunges => Step-ups T2B => Hanging Knee Raises => Sit-ups Push-ups => Knee Push-ups 3 Things: - Try to work most of the :45 sec. You’re getting a built in :15 sec rest each time, so keep any breaks short. - There’s very little interference between movements so you should stay relatively “fresh” from movement to movement. - Go in with a plan per movement. Even if the plan goes out the window after the first round, you’ll still have something to stay close to each round.

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"Tabata" - Tuck Jumps, Double Dumbbell Swings and Dumbbell Push Press : 8 x 20 secs / 10 secs

Tabata Tuck Jump Tabata Double Dumbbell Swing Tabata Dumbbell Push Press The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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4x 4 mins RemReps: 400 m and Burpees

4 rounds, 4 mins each, for max reps of: Run, 400 m max reps in remaining time Burpees Rest 2 mins

3 things: - The faster you complete the run, the more time you'll have for the burpees. It's a delicate balance though. Run too hard and you'll be too tired to do any burpees. Run too slow and you'll be out of time before you know it. - Do your best to start your burpees right when you get back from the run. - Don't let your last round be your worst round. Stay steady on your final run, then go HAM on your final burpees. It's your LAST round.

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