For Time:50 Pull-Ups
Run 800m
50 Push-Ups
Run 400m
30 Lunge Steps
Run 100m
50 Bench Jumps
Run 100m
50 BW Squats
Max Effort Deadlifts
5-4-3-3-2-2-1-1
25 25" Box Jumps For Time after
**Muscle-Ups & Row**
We'll Be Working On Muscle-Ups
& 500m Row Times
We'll Be Working On Overhead Squats
For Time:
100 Jumping Pull-Ups
100 Push-Ups
1000m Row
Pose Running Practice
Then team workout
Max Rounds
2 Man Teams, 3 Heats
Rest 1 Minute Between Heats Of:
Run 120m, 10 Bench Jumps Run 120m
10 Lunge Steps / Frog Jump
5 Pull-ups 10 Push-Ups 15 BW Sq
Max Rounds In 22 Minutes:
5 #88 KB Swings
5 Pull-Ups
10' Farmers Carry #180
Run 80m
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
**3 Rounds For Time**
Round 1
Row 500m Then An = Number (time)
1-2 focus mitt combos
Round 2
100 BW Squats & 100 Side Kicks
Round 3
50 Pull-ups & 50 Hammer Fists
Phase II Begins May 5, 2008...Bigger, Stronger, Faster!
**Max Effort**
5-4-3-2-1 Max Effort Reps
Deadlifts & Back Squats
Score = Total Weight Lifted
50 Pull-Ups, Then
5 Rounds
Run 120m
30 Bench Jumps
Run 60m
25 BW Squats
Run 60m
20 Lunge Steps
**21-15-9 & Then Some**
21-15-9 For Time:
Pull-Ups
Burpees
Then Run 1300m
**Row**For Total Time:
Row 600m-500m-400m
300m-200m-100m
Rest As needed between sets
21-15-9
#225 Deadlift
25" Box Jump
**Muscle-Ups/Handstands**
3 Rounds Of 10 Muscle-Ups
Time Each Round
Rest As Needed Between Rounds
Practice Handstands
3 Rounds 4 Time
Run 1300m
100 BW Squat
21-15-9 Rounds 4 Time
#65 Ball BenchPress
#45 Virtual Shovel
Ring Pull-Ups
#135 Floor Wipers
**Partner Row & Ball**7 Rounds
Max Reps/Cals
You are Wall-Ball'n
While Your partner Rows 200m
Keep Switch'n
15 Seconds To Strap In
Tabata Max Reps:
Rounds = 4x 20 on 10 off x2:
Row (Calories)
KTE
GHD Back Ext
#44 KB Cleans
Body weight 1 arm plank rows
2 Person Teams For Time:
As A Team Do A Total Of:
100 Pull-Ups
200 BW Squats
100 Lunge Steps
Run 800m
Any Order, Any Combination
The #50 SandBag Cannot Touch
The Ground During The Workout
Max Rounds In 20 Minutes:
Run 100m
5 Burpees
5 #53 KB Swings
"The Bear":
5 rounds of
7 sets of the Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase weight each round
Weight cannot rest on ground
it is "touch and go"
You can rest between rounds.
