A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories
A. Take 15-20 minutes and build to today’s 1-RM Power Clean
B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
B. Build to 90% of your 1-RM Clean & Jerk, and then…
Every minute, on the minute, for 6 minutes:
2-3 Clean & Jerks @ 85% of your 1-RM
*If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.
C. Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 85% of 1-RM
D. Against a 6-minute running clock, perform the following:
50 Calories of Assault Bike
25 Chest-to-Bar Pull-Ups
Assault Bike for Max Calories
Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.