(910) 612-2203

IMG_0006

 

A. Every 90 seconds, for 24 minutes (4 sets of each):

Station 1 – 25 Kettlebell Swings

Station 2 – 8-10 L-Seated Dumbbell Presses

Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Station 4 – 60 second Prone Plank Hold

B. Three rounds for max reps of:

60 seconds of Assault Bike or Rowing (for Calories)

60 seconds of Strict Pull-Ups

60 seconds of Push-Ups

A. Every 3 minutes, for 24 minutes (8 sets):

Deadlift

*Set 1 – 4 reps @ 50-60%

*Set 2 – 4 reps @ 60-65%

*Set 3 – 3 reps @ 65-70%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 75-80%

*Set 6 – 2 reps @ 80-85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – Test 5-RM

B. For time:

Row 1000 Meters

40 Chest-to-Bar Pull-Ups

30 Strict Handstand Push-Ups

A. Every minute, on the minute, for 12 minutes:

Minute 1 – 50 Double Unders

Minute 2 – 1-3 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-3 Skin The Cats Minute 3 – Kettlbell Snatch x 4-6 reps each arm

B. Six sets of:

Back Squat x 3 reps @ 42X1

Rest 2 minutes

*Aim to increase load by 2-3% on last week.

C. Four sets of:

3 Deadlifts to Knee + 1 Deadlift @ 70-75% of 1-RM Deadlift

Rest as needed

Pause for 2 seconds at the knee and the ground every rep.

D. Four rounds for time of:

6 Hang Snatches (155/105 lbs)

8 Burpee Box-Jump-Overs (24″/20″)

12 Chest-to-Bar Pull-Ups

E. One set of:

300 Meter Sandbag Carry (80-120 lbs) (no stopping)