Take the Plunge
You can't be harder to kill without the Eo3 5K!! See where you are at in the standards here.
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
~Rest 3 minutes~
100m sprint
~Rest 60 seconds~
100m sprint
WEIGHTED LUNGES
10 Sets of 16 Reps (steps)
Rest as needed in between sets.
Then:
5 sets of 15 reps of...
Barbell Roll Outs [VIDEO]
Next:
Run
2 rounds
Lastly, MENTAL TOUGHNESS WORK:
Hold the front leaning rest as long as possible (compare to last week!!)
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Looks like we finally have a winner of the bar hang challenge, check it out HERE!! Man, it was getting hard to giveaway $50. That's a first!
Next:
DEADLIFT
5 x 3 @ 80% of 1RM
Rest 1:30-2 minutes between sets.
Then:
5 x 5 barbell bicep curl...that's right CURLS!! Go heavy!
3 x 50 push-ups
3 x 50 sit-ups
Next:
"Save the Day"
8 Front Squat @ 50% of 1 RM
8 Box Jumps, 24" Box
6 Front Squat @ 50% of 1 RM
6 Box Jumps, 24" Box
4 Front Squat @ 50% of 1 RM
4 Box Jumps, 24" Box
2 Front Squat @ 50% of 1 RM
2 Box Jumps, 24" Box
Lastly, MENTAL TOUGHNESS WORK:
Hold a wall sit as long as possible [VIDEO] (Compare to last week)
*Competitor: As prescribed
*Established: Scale as needed
*Recruit: Deadlift = Scale as needed.
Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.
Next:
DIP + PULL-UP
10 sets of...
10 Dips
10 Pull-ups
Then:
Push Jerk
3 sets of 5 reps @ 50% 1RM
3 sets of 3 reps @ 60% 1RM
3 sets of 3 reps @ 70% 1RM
Next:
2,000m time trial ROW or RUN
Lastly, MENTAL TOUGHNESS WORK:
Hold plank as long as possible (COMPARE to last week!!)
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Push press instead of jerk
Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.
Next:
SQUAT
5 x 5 reps @ 70%
Rest 2 minutes between sets.
Then:
5 x 3 Hang Power Cleans @ 70%
Next:
15 rounds of...
3 Wall Ball Shots, 20 lb. to 10' target
2 Handstand Push-ups
1 Power Clean @ 80%
Lastly, MENTAL TOUGHNESS WORK:
As many jumping squats as possible in 90 seconds!
*Competitor: As prescribed
*Established: Elevated push-ups
*Recruit: Deadlift instead of clean. Hand release push-ups.
