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21 Workout Posts
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AMReps in 12 mins: 150 Wall Balls | 150 reps 90 Double Unders | 90 reps 30 Muscle Ups | 8 reps -
Sets Bench Press, 3 reps | 155 lbs Bench Press, 3 reps | 165 lbs Bench Press, 3 reps | 175 lbs Bench Press, 3 reps | 175 lbs Bench Press, 3 reps | 175 lbs
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50-40-30-20-10 reps of: Double Under Sit-up (abmat)
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4 rounds of: 800 m Runs 30 Kettlebell Swings 72 lbs 30 Pull-ups
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5 rounds of: 3 Front Squats 185 lbs
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21 rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats plus a partial round of: 5 Pull-ups 5 Push-ups 0 Air Squats
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1000 m Rows 50 Thrusters 45 lbs 30 Pull-ups
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8 Rows 8 Rows 8 Rows 8 Rows 8 Rows 8 Rows 8 Rows 8 Rows Rests 1 min 8 Air Squats 8 Air Squats 8 Air Squats 8 Air Squats 8 Air Squats 8 Air Squats 8 Air Squats 8 Air Squats Rests 1 min 8 Pull-ups 8 Pull-ups 8 Pull-ups 8 Pull-ups 8 Pull-ups 8 Pull-ups 8 Pull-ups 8 Pull-ups Rests 1 min 9 Push-ups 9 Push-ups 9 Push-ups 9 Push-ups 9 Push-ups 9 Push-ups 9 Push-ups 8 Push-ups Rests 1 min 17 Sit-up (standard)s 17 Sit-up (standard)s 17 Sit-up (standard)s 17 Sit-up (standard)s 17 Sit-up (standard)s 17 Sit-up (standard)s 17 Sit-up (standard)s 17 Sit-up (standard)s Rests 1 min
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3 rounds of: Wall Balls 20 lbs Sumo Deadlift High-pulls 75 lbs Box Jump (20 In.)s Push Presses 75 lbs Rows
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21 Squat Cleans 135 lbs 21 Ring Dips 15 Squat Cleans 135 lbs 15 Ring Dips 9 Squat Cleans 135 lbs 9 Ring Dips
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3 rounds of: 400 m Runs 21 Kettlebell Swings 53 lbs 12 Pull-ups
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5 rounds of: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats
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21 Thrusters 95 lbs 21 Pull-ups 15 Thrusters 95 lbs 15 Pull-ups 9 Thrusters 95 lbs 9 Pull-ups
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3 rounds of: 800 m Runs 50 Back Extensions 50 GHD Sit-ups
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103 Burpees
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