Tuesday, July 23, 2019

Performance

Every 2 min for 5 sets:
5-4-3-2-1
Back squat

For time:
150 Wall balls, 20/14
100 Box jumps, 24/20″
50 Burpees

Intermediate

Every 2 min for 5 sets:
5-4-3-2-1
Back squat

For time:
150 Wall balls, 14/10#
100 Box jumps, 20/16″
50 Burpees

Fitness

Every 2 min for 5 sets:
5×5 Back squats
1 min plank

Four rounds for time
25 Wall balls, 10/4#
20 Plate/box jumps
15 Burpees

Burn

With a continuously running clock

EMOM for 6 min
45 sec work 15 sec rest
Hip thrusts
150′ Prowler push

Rest 2 min

EMOM for 6 min
45 sec work 15 sec rest
DB Curtsy squats
Glute bridges

Rest 2 min

EMOM for 6 min
45 sec work 15 sec rest
Russian twist
Leg raises

Rest 2 min

EMOM for 6 min
45 sec work 15 sec rest
Plank hold
Sit-ups