Wallball
"Tabata" - Push-ups and Sit Ups : 8 x 20 secs / 10 secs

Tabata Push-up Tabata Sit Up 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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Chipper: Assault Bike Calories, Dumbbell Push Press, Kettlebell Swings and Walking Lunges

For time: 24 Assault Bike Calories 30 Dumbbell Push Press 40 Kettlebell Swings Walking Lunge, 60 m

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Clean & Jerk : 4 @ 70%, 3 @ 75%, 2 @ 80%, 4 @ 70%, 3 @ 75%, 2 @ 80%, 4 @ 70%, 3 @ 7...

Clean & Jerk 1x4 at 70% 1RM Clean & Jerk 1x3 at 75% 1RM Clean & Jerk 1x2 at 80% 1RM Clean & Jerk 1x4 at 70% 1RM Clean & Jerk 1x3 at 75% 1RM Clean & Jerk 1x2 at 80% 1RM Clean & Jerk 1x4 at 70% 1RM Clean & Jerk 1x3 at 75% 1RM Clean & Jerk 1x2 at 80% 1RM Rest as needed between sets.

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4 RFT: Clean & Jerks, Lateral Burpee (Over Barbell)s and Toes-to-bars

4 rounds for time of: 10 Clean & Jerks, 60/40 kg 10 Lateral Burpee (Over Barbell)s 10 Toes-to-bars

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Deadlift 1-1-1

Deadlift 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Deadlift 2-2-2-2-2-2

Deadlift 2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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Row : 4x 500 m

Each for time: Row: 4x 500 m Rest as needed between efforts.

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Nothing assigned for August 26, 2016

Nothing assigned for August 26, 2016


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