Strength
Take 15 minutes to find a 10RM Back Squat
Workout
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts
36 Double Unders
Fitness: 225/155#
Performance: 275/155#
Feeling Froggy: 315/225#
Tuesday030117
Fitness Workout
“Zoom”
For time in teams of 2
40 burpee Box Jump Overs
60 Wall Balls 14/10lbs
80 KB Swings 20/12kg
100 Push-ups
80 KB Swings 20/12kg
60 Wall Balls 14/10lbs
40 Burpee Box Jump Overs 20”
Break reps however you like
Performance Workout
“Zoom”
For time in teams of 2
40 burpee Box Jump Overs
60 Wall Balls 20/14lbs
80 KB Swings 24/16kg
100 Push-ups
80 KB Swings 24/16kg
60 Wall Balls 20/14lbs
40 Burpee Box Jump Overs 20”
Break reps however you like
Post Work
Super Set
4 x 12 Barbell bent over rows
4 x 8 Strict pull ups
Monday020117
Strength
Deadlift
2 X 4 @ 80%
1 X 2 @ 85%
1 X 1 @ 90%
1 X 1 @ 95%
Workout
“Ripcord”
1km Row
10 Clean and Jerks
500m Row
5 Clean and Jerks
250m Row
3 Clean and Jerks
Fitness: 135/85#
Performance: 155/105#
Feeling Froggy?? 205/135#
“Partner Ripcord”
In Teams of 2:
Row 2km switch every 250m
20 Alternating Clean & Jerks
Row 1km Switch every 250m
10 Alternating Clean & Jerks
Row 500m Switch every 250m
6 Alternating Clean & Jerks
Fitness: 135/85#
Performance: 155/105#
Feeling Froggy?? 205/135#