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17 Workout Posts
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3 rounds of: 500 m Rows 20 GHD Sit-ups 2 15 ft Rope Climbs -
3 rounds of: 800 m Runs 50 Back Extensions 50 AbMat Sit-ups
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5 rounds of: 12 Deadlifts 45 kg 9 Hang Power Cleans 45 kg 6 Push Jerks 45 kg
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7 rounds of: 1 15 ft Rope Climb 10 Wall Balls 20 lbs 15 Kettlebell Swings 53 lbs 20 Double Unders
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21 Power Cleans 40 kg 21 Thrusters 40 kg 15 Power Cleans 40 kg 15 Thrusters 40 kg 9 Power Cleans 40 kg 9 Thrusters 40 kg
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2000 m Rows 50 Wall Balls 20 lbs 1000 m Rows 35 Wall Balls 20 lbs 500 m Rows 20 Wall Balls 20 lbs
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1 Split Snatch 30 kg 1 Split Snatch 50 kg 1 Split Snatch 50 kg 1 Split Snatch 50 kg 1 Split Snatch 50 kg 1 Split Snatch 50 kg 1 Split Snatch 60 kg
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5 rounds of: 12 Wall Balls 20 lbs 12 Toes-to-bars
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2 Bench Presses 90 kg Rests 1 min 2 Bench Presses 90 kg Rests 1 min 2 Bench Presses 90 kg Rests 1 min 2 Bench Presses 90 kg Rests 1 min 2 Bench Presses 90 kg Rests 1 min 2 Bench Presses 90 kg Rests 1 min 2 Bench Presses 95 kg Rests 1 min 2 Bench Presses 95 kg Rests 1 min 2 Bench Presses 95 kg Rests 1 min 2 Bench Presses 95 kg Rests 1 min
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6 rounds of: 400 m Runs 21 Deadlifts 70 kg
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5 rounds of: 400 m Runs 10 24 in Burpee Box Jumps 10 Sumo Deadlift High-pulls 40 kg 10 Thrusters 43 kg Rests 1 min
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3 Back Squats 90 kg 3 Back Squats 110 kg 3 Back Squats 110 kg 3 Back Squats 110 kg 3 Back Squats 110 kg
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7 rounds of: 250 m Rows 25 Push-ups plus a partial round of: 250 m Rows 6 Push-ups
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10 Squat Cleans 50 kg 1 min 10 20 ft Shuttle Runs 1 min 8 Deadlifts 100 kg 1 min 10 Burpees 1 min 10 Jerks 50 kg 1 min Rests 1 min 10 Squat Cleans 50 kg 1 min 10 20 ft Shuttle Runs 1 min 4 Deadlifts 100 kg 1 min 10 Burpees 1 min 10 Jerks 50 kg 1 min Rests 1 min 10 Squat Cleans 50 kg 1 min 10 20 ft Shuttle Runs 1 min 5 Deadlifts 100 kg 1 min 10 Burpees 1 min 11 Jerks 50 kg 1 min Rests 1 min
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100 Burpee Pull Ups
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