Friday, August 23, 2019

Performance

Every 3 min for 9 min
150 farmers carry
20 side bridges, 10 each side
25 hip extensions, weighted

With a continuously running clock

“Ringer 1”
30-20-10 reps for time of:
Air bike (calories)
Toes-to-rings
*9 min cap

Rest 2 min

Intermediate

Every 3 min for 9 min
150 farmers carry
20 side bridges, 10 each side
25 hip extensions

With a continuously running clock

25-15-5 reps for time of:
Air bike (calories)
Toes-to-rings
*9 min cap

Rest 2 min

15-10-5 reps for time of:
Burpees
Overhead squats, 105/75#
*7 min cap

Fitness

Every 3 min for 9 min
150 farmers carry
20 side bridges, 10 each side
15 hip extensions

With a continuously running clock

20-15-5 reps for time of:
Air bike (calories)
Leg raises
*9 min cap

Rest 2 min

15-10-5 reps for time of:
Burpees
Overhead squats, PVC
*7 min cap

Burn

With a continuously running clock

0-12 min
For time:
10-8-6-4-2
Devils press, 35/20#
50-40-30-20-10
AbMat Sit-ups

12-22 min
Four rounds for time:
20 med ball cleans, 20/14#
20 weighted sit-ups, 25/15#

22-30 min
AMRAP in 8 min
10 reverse lunges, 35/25#
10 burpees

A TRAINING EXPERIENCE LIKE NO OTHER

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