Thursday, October 3, 2019

Performance

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

Intermediate

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
8 strict assisted pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict assisted pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict assisted pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict assisted pull-ups, 4 push-ups, 6 squats

Then, as many rounds as possible in 5 minutes of:
1 strict assisted pull-ups, 2 push-ups, 3 squats

Fitness

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
8 ring rows, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 ring rows, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 ring rows, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 ring rows, 4 push-ups, 6 squats

Then, as many rounds as possible in 5 minutes of:
1 ring rows, 2 push-ups, 3 squats

Burn

With a continuously running clock

E4MOM for 20 min
15/12 cal ski
10 DB snatches each arm
10 plate overhead reverse lunges

Rest 2 min

EMOM for 8 min
1 min plank
1 min rest
*start first set weighted plank and decrease load as needed to maintain a full 60 sec unbroken plank hold

A TRAINING EXPERIENCE LIKE NO OTHER

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