Monday, September 23, 2019

Performance

Every 90 sec for 6 sets
5 front squats

For Time:
50 Wallballs, 20/14
15/12 Cal Assault bike
40 Wallballs, 20/14
15/12 Cal Assault bike
30 Wallballs, 20/14
15/12 Cal Assault bike
20 Wallballs, 20/14
15/12 Cal Assault bike
10 Wallballs, 20/14
15/12 Cal Assault bike

Intermediate

Every 90 sec for 6 sets
5 front squats

For Time:
50 Wallballs, 14/10
13/10 Cal Assault bike
40 Wallballs, 14/10
13/10 Cal Assault bike
30 Wallballs, 14/10
13/10 Cal Assault bike
20 Wallballs, 14/10
13/10 Cal Assault bike
10 Wallballs, 14/10
13/10 Cal Assault bike

Fitness

Every 90 sec for 6 sets
5 front squats
150 meter run

For Time:
35 Wallballs, 10/4
10/8 Cal Assault bike
30 Wallballs, 10/4
10/8 Cal Assault bike
25 Wallballs, 10/4
10/8 Cal Assault bike
20 Wallballs, 10/4
10/8 Cal Assault bike
15 Wallballs, 10/4
10/8 Cal Assault bike

Burn

With a continuously running clock

E3MOM for 9 min
Drop set BB curls
3×10
Drop set DB tricep extensions
3×10

Rest 3 min

E3MOM for 9 min
30 band curls
30 band tricep extensions
30 band pull aparts

Rest 3 min

EMOM for 6 min
Weighted plank hold (heavy)
Rest
Weighted plank hold (medium)
Rest
Plank hold
Rest

A TRAINING EXPERIENCE LIKE NO OTHER

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