Wednesday, October 8, 2019

Performance

Every 3 min for 3 sets
15 Bench press
20 DB bent over row

“Road Trip”
Five rounds for time:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

Intermediate

Every 3 min for 3 sets
15 Bench press
20 DB bent over row

Five rounds for time:
15 Kettlebell Swings (53/35)
400 Meter Run
20 Double Unders

Fitness

Every 3 min for 3 sets
15 Bench press
20 DB bent over row

Five rounds for time:
15 Kettlebell Swings (35/26)
300 Meter Run
60 Jump rope

Burn

E5MOM for 30 min
12/10 Cal assault bike
150′ prowler push
150 meter run
15 plate ground to overhead

Resolution30

With a continuously running clock

0-9 min
Three rounds of
30 sec box step-ups, right
30 sec box step-ups, left
1 min glute bridges
1 min curtsy squats

9-10
Rest

10-22 min
EMOM for 12 min
Mountain climbers
Jack knives
1/4 squat pulse squats