Workout
As many rounds as possible in 7 minutes of...
30 kettlebell swings @ 53/35
20 push-ups
Rest, 5 minutes...
Then:
As many rounds as possible in 7 minutes of...
1-2-3-4-5-6-7-8-9-10
Push Press @ 95/75/45
Double unders (scale = 3x single unders)
Monday 20140811
STRENGTH
Squat
3 reps every minute on the minute for 10 minutes @ 70%
Then:
200m walking lunge
CONDITIONING
3 rounds of...
60 seconds wall balls to 10' target
60 seconds of burpees
60 seconds of pull-ups
60 seconds of rest
Competitor: As written
Established: As written
Recruit: No lunges. Pull-up progressions.
Saturday 20140809
Endurance
The workout I post, that very few actually do...
- 60 minutes, Row or Run @ Easy Pace
If you complete this workout today please let me know in the comments. Not many have what it takes! YES, I am calling YOU out!
Good luck!
Friday 20140808
STRENGTH
10-1 Back Squat Ladder @ 135 lb.
*In between each set do 8 jumping lunges [DEMO VIDEO]. Like this video minus dumbbells.
Example:
- 10x Back Squat @ 135# + 8 Jumping lunges
- 9x Back Squat @ 135# + 8 Jumping lunges
- 8x Back Squat @ 135# + 8 Jumping lunges
- Etc…
CONDITIONING
7:00 minute run for max meters
*Every 60 seconds stop and complete 10 push-ups
*Competitor: As prescribed
*Established: 95
*Recruit: 65
Post results to comments.
Wednesday 20140806
STRENGTH
5×5 Push Press
*In between each set do 10 ring dips
Go for 5 RM on last set. Work up each set in weight.
TABATA
8X (20SEC WORK/10SEC REST) Max Distance Broad Jump
*Competitor: As prescribed
*Established: As prescribed.
*Recruit: As prescribed
Post results to comments.