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10 Workout Posts
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15 Dumbbell Shoulder Presses 20 lbs 80 Double Unders 15 Dumbbell Push Presses 20 lbs 60 Double Unders 15 Dumbbell Jerks 20 lbs 40 Double Unders -
up the dumbbell weight15 Dumbbell Hang Power Clean & Jerks 20 lbs 15 Ring Fly Push Ups 12 Dumbbell Hang Power Clean & Jerks 20 lbs 12 Ring Fly Push Ups 9 Dumbbell Hang Power Clean & Jerks 20 lbs 9 Ring Fly Push Ups 6 Dumbbell Hang Power Clean & Jerks 20 lbs 6 Ring Fly Push Ups
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5 rounds of: 8 Hang Power Cleans 53 lbs 8 Supine Ring Rows 8 V-ups
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21 Push Presses 55 lbs 21 Pull-ups 15 Push Presses 55 lbs 15 Pull-ups 9 Push Presses 55 lbs 9 Pull-ups
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1 rounds of: 1 Dumbbell Deadlift 15 lbs 1 Dumbbell Squat Clean 15 lbs 1 Dumbbell Squat 15 lbs 1 Dumbbell Jerk 15 lbs plus a partial round of: 15 Dumbbell Deadlifts 20 lbs 15 Dumbbell Squat Cleans 20 lbs 15 Dumbbell Squats 20 lbs 13 Dumbbell Jerks 20 lbs
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6 15 ft Rope Climbs 600 m Rows 30 Overhead Squats 53 lbs 600 m Runs 60 ft Single-Arm Dumbbell Lunges 25 lbs 16 Declined Push-ups 30 20 in Box Jumps 60 Kettlebell Swings 26 lbs
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3 rounds of: 4 Dumbbell Shoulder Presses 45 lbs 4 Dumbbell Push Presses 45 lbs 4 Dumbbell Push Jerks 45 lbs 200 m Runs 0 Dead Hang Pull Ups plus a partial round of: 0 Dumbbell Shoulder Presses 45 lbs 0 Dumbbell Push Presses 45 lbs 0 Dumbbell Push Jerks 45 lbs 200 m Runs 0 Dead Hang Pull Ups
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400 m Runs 1 min 51 secs 400 m Runs 2 mins 8 secs 400 m Runs 2 mins 9 secs 400 m Runs 2 mins 11 secs
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50 Double Unders 10 Shoulder-to-Overheads 53 lbs 40 Double Unders 8 Shoulder-to-Overheads 53 lbs 30 Double Unders 6 Shoulder-to-Overheads 53 lbs 20 Double Unders 4 Shoulder-to-Overheads 53 lbs 10 Double Unders 2 Shoulder-to-Overheads 53 lbs
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3 rounds of: 10 Two Hand Dumbbell Ground To Overheads 15 lbs 15 Box Jump (20 In.)s 400 m Runs
