Thursday, August 23, 2018

Performance
.
A) 4 Rounds for Reps of:
1 min of Max Assault Bike Calories
Rest 30 sec
1 min of DB Burpee Step Overs 24/20 50’s/35’s
Rest 30 sec
1 min of Deficit Handstand Push ups 6/4
Rest 1 min
.
B) Every 3 min for 2 rounds:
150’ Crossbody Carry Men: 70# KB/ 50# DB, Women: 53# KB/35# DB
20 Cossack Squats .
Intermediate
.
A) 4 Rounds for Reps of:
1 min of Max Assault Bike Calories
Rest 30 sec
1 min of DB Burpee Step Overs 24/20 40’s/25’s
Rest 30 sec
1 min of Handstand Push ups
Rest 1 min
.
B) Every 3 min for 2 rounds:
150’ Crossbody Carry Men: 53# KB/ 35# DB, Women: 35# KB/20# DB
20 Cossack Squats
.
Fitness
.
A) 4 Rounds for Reps of:
1 min of Max Assault Bike Calories
Rest 30 sec
1 min of DB Burpee Step Overs 20/16 30’s/20’s
Rest 30 sec
1 min of Box HSPU or Push ups
Rest 1 min
.
B) Every 3 min for 2 rounds:
150’ Crossbody Carry Men: 44# KB/ 20# DB, Women: 26# KB/15# DB
20 Cossack Squats
.
FitCamp
.
4 Rounds for Time:
800m Run
20 DB Snatch 35/20
40 Double Unders/80 Single Unders
10 Turkish Get ups 35/20

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