
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