Take the Plunge
Strict Press
3-3-3-2-2-2-1-1-1
*Sets of 1 should not exceed 95% of your 1 RM
~Rest 5 min~
3 x 10 reps Press @ 50%
7 Rounds For time:
2 Strict Pull-ups
4 Hand Stand Push-ups
8 KB Swing @ 2 pood
*Competitor: As prescribed
*Established: 1.5 Pood
*Recruit: Pull-up progressions/Elevated Push-ups or Hand release/1 Pood
Post loads and time to comments.
As many rounds as possible in 20 minutes of…
~Rest 10 min~
100 x sit-ups
100 x leg lifts
*Competitor: As prescribed
*Established: 135/4x single unders
*Recruit: 115/3x single unders
Post rounds to comments.
5 rounds for quality – a.k.a take your time and do it right.
20 sit ups (no arm movement involved, do them strict)
45 sec side bridge left
45 sec side bridge right
10 KB windmills (5 ea. side) @ 35 [DEMO]
10 good morning @ 45
~Rest 10 minutes~
7 Rounds (New round starts every 3 Min)
100m sprint
15 Sumo-deadlift high pull @ 75
20 Squats
*Competitor: As prescribed
*Established: 65
*Recruit: 45
Post results, i.e. splits or just how the workout went, to comments.
Deadlift 5-4-4-3-2-2-1 (working up to 90%)
5x5 Heavy Squat (2 easy sets, 3 sets at same weight - heavy)
Pull-Up 15, 12, 10 (use progressions as needed; either bands or chair). Shoot for unbroken.
Dip 20, 20, 20 (ring dips for competitors, bars for established and bench for recruits) Shoot for unbroken.
6 x 100m Sprint w/ 2min rest b/w efforts
4 x 200m Sprint w/ 3min rest b/w efforts
2 x 400m Sprint w/ 4min rest b/w efforts
Today, we carry on a very important tradition at End of Three Fitness and we answer a very important question…
Read the original blog post from 2012 [here] for all the details and to see how this tradition got started. You can even watch me do it on YouTube [here].
The Third Annual Eo3 Geo Metro Thanksgiving Throwdown!
For time:
15 Handstand Push-ups
10 Cleans 135/95
10 Pull-ups
20 Deadlifts 135/95
25 Push-ups
15 Back Squats 135/95
Complete the workout no matter what, but here are the rules to complete the challenge fully
Post time to comments.
