Thursday, August 1, 2019

Performance

Every 2:30 for 5 sets
3-3-2-2-1
Back squat

For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

Intermediate

Every 2:30 for 5 sets
3-3-2-2-1
Back squat

For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

Fitness

Every 2:30 for 5 sets
5×5 Back squat
300 meter run

For time:
60 squats
25 jumping pull-ups
45 squats
20 jumping pull-ups
30 squats
15 jumping pull-ups
15 squats
10 jumping pull-ups

Burn

With a continuously running clock

AMRAP in 15 min
50′ Walking lunge
15 Push press
50′ Walking lunge
15 Up right row
*using an empty barbell, everytime the barbell is rested down there will be a 5 burpee penalty assest during the rest

Rest 3 min

EMOM for 12 min
45 sec work 15 sec rest
flutter kicks
Side plank
Side plank
Rest

A TRAINING EXPERIENCE LIKE NO OTHER

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