Can you name this athlete? Post to comments . . .
A. Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups
C. Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds
A. Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)
B. Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)
C. Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds
A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)
B. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%
C. Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%
D. Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
10 Bench Press (Bodyweight/.75 x Bodyweight)
1 Legless Rope Climb from L-Seated Position