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42 Workout Posts
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200 m Runs 20 Box Jump (24 In.)s 43 AbMat Sit-ups Rests 1 min 200 m Runs 20 Box Jump (24 In.)s 45 AbMat Sit-ups Rests 1 min 200 m Runs 20 Box Jump (24 In.)s 48 AbMat Sit-ups Rests 1 min 200 m Runs 20 Box Jump (24 In.)s 48 AbMat Sit-ups Rests 1 min 200 m Runs 20 Box Jump (24 In.)s 54 AbMat Sit-ups Rests 1 min -
3 rounds of: 5 Big Tire Flips 2 Agility Ladder Shuffles
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3 rounds of: 3 Hang Cleans 93 lbs
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10 rounds of: 3 Clean & Jerks 75 lbs 5 Pull-ups 10 Push-ups 15 Air Squats
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15 Push Presses 65 lbs 15 Box Jump (24 In.)s 12 Push Presses 65 lbs 12 Box Jump (24 In.)s 9 Push Presses 65 lbs 9 Box Jump (24 In.)s 15 Overhead Squats 65 lbs 15 Kettlebell Swings 1.5 pood 12 Overhead Squats 65 lbs 12 Kettlebell Swings 1.5 pood 9 Overhead Squats 65 lbs 9 Kettlebell Swings 1.5 pood
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4 rounds of: 20 Burpee (hand release)s 400 m Runs 30 AbMat Sit-ups 5 15 ft Rope Climbs
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used purple band (not positive on time - could have been in the 9 minutes double check on picture)21 Deadlifts 135 lbs 21 Ring Dips 21 Burpees 15 Deadlifts 135 lbs 15 Ring Dips 15 Burpees 9 Deadlifts 135 lbs 9 Ring Dips 9 Burpees
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5 rounds and through kettlebells on 6th5 rounds of: 12 Thrusters 65 lbs 12 Kettlebell Swings 1 pood 100 m Runs
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115 reps squats ave 5 pull-ups 53 calories on rower0 Rows 0 Rows 0 Rows 0 Rows 0 Rows 0 Rows 0 Rows 0 Rows Rests 1 min 0 Air Squats 0 Air Squats 0 Air Squats 0 Air Squats 0 Air Squats 0 Air Squats 0 Air Squats 0 Air Squats Rests 1 min 0 Pull-ups 0 Pull-ups 0 Pull-ups 0 Pull-ups 0 Pull-ups 0 Pull-ups 0 Pull-ups 0 Pull-ups Rests 1 min 0 Push-ups 0 Push-ups 0 Push-ups 0 Push-ups 0 Push-ups 0 Push-ups 0 Push-ups 0 Push-ups Rests 1 min 0 Sit-up (standard)s 0 Sit-up (standard)s 0 Sit-up (standard)s 0 Sit-up (standard)s 0 Sit-up (standard)s 0 Sit-up (standard)s 0 Sit-up (standard)s 0 Sit-up (standard)s Rests 1 min
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115 lbs. wasn't too heavy, but good weight to keep good form. Used plates for my heels & flexibility. Good warm-up.3 rounds of: 5 Back Squats 115 lbs
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between level 6 & 7 - way harder on the legs! average 500M was 2:095000 m Rows 21 mins 38 secs
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went lighter in KB swings for back. Did all 7 rounds pretty much unbroken.7 rounds of: 15 Kettlebell Swings 0.75 pood 15 Power Cleans 65 lbs 15 Box Jump (24 In.)s 20 lbs
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20 m Walking Lunges 260 m Runs 20 m Walking Lunges 12 Pull-ups 20 m Walking Lunges 260 m Runs 20 m Walking Lunges 11 Pull-ups 20 m Walking Lunges 260 m Runs 20 m Walking Lunges 11 Pull-ups 20 m Walking Lunges 260 m Runs 20 m Walking Lunges 9 Pull-ups
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MOBILITY3 rounds of: 5 Snatch Balances
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4 rounds of: 800 m Runs Rests 3 mins 30 secs
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