2-15
4 Rounds For Quality:
20 1 Arm KB Swings
10 Alternating KB Clean and Press
10 Goblet Squats
10 Alternating High Pulls
3 Rounds For Time:
400m Run
200m Farmer Walk
Archive: Feb 2020
2-14
4 Rounds:
400m Run
100m Lungewalk
20 Wallballs
15 Lawnmowers
2-12
Partner Assist Glute Ham Raise 3×10
Strict Press 5×5
paired with
Pull Ups
4 Rounds For Time:
25 KB Swings
25 Push Ups
2-11
Olympic Lifting
2-10
Back or Front Squats 5×5
21-15-9 reps of
Thrusters
Burpees
2-8
Partner Glute Ham Raise 3×10
Dips/Pull-ups 4×10
paired with
Box Jumps 4×5
Push Press 4×10
paired with
Ab Wheel 4×10
Wallsit
2-7
1.
4 Rounds
20 Wallballs
20 Med Ball Situps
2.
Team Row to 2500m
3.
2-4-6-8-10-12-etc reps of
Pull Ups
Push ups
10 min cap on each
2-5
Bench Press 5×5
paired with
Bodyrows 5×10
3 Rounds:
15 Burpees
25m Overhead Lunge Walk
2-4
Olympic Lift
2-3
Deadlift 5-4-3-2-1-1
For Quality
50-30-20 reps of:
Barbell Biceps Curls
Diamond Push Ups
Bicycle Crunches