CrossFit
4 rounds for load:
4 Front Squat + 4 Back Squat
(make consistent increases)
3 rounds for total reps with a partner:
1:00 Sled Push 135/90
1:00 Box Jump Overs 24/20
1:00 Steps Walking Lunge
1:00 Rest
(share work anyhow)
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Competitor 1&2
For total reps + cals:
1:00 Assault Bike
1:00 Russian Kettlebell Swing 70/53
1:00 Burpee to a plate
1:00 Row
1:00 Wall Ball 20/14
(rest 1:00)
1:00 Wall Ball
1:00 Assault Bike
1:00 Russian Kettlebell Swing
1:00 Burpee to a plate
1:00 Row
(rest 1:00)
1:00 Row
1:00 Wall Ball
1:00 Assault Bike
1:00 Russian Kettlebell Swing
1:00 Burpee to a plate
(rest 1:00)
1:00 Burpee to a plate
1:00 Row
1:00 Wall Ball
1:00 Assault Bike
1:00 Russian Kettlebell Swing
(rest 1:00)
1:00 Russian Kettlebell Swing
1:00 Burpee to a plate
1:00 Row
1:00 Wall Ball
1:00 Assault Bike
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BodyStrong
3 rounds:
No rest between exercises.
8-12 Pullover
10-15 Rowing Torso
8-12 Low Row
10-15 Ring Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
6-10 Seated Behind the Neck Press
6-10 Single arm DY Row (each arm)
6-10 Bar Dip or Seated Dip
6-10 T-Bar Row
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
10-15 Hammer or DB Biceps Curl
10-15 DB or Cable Triceps Extension
30-50 Gripper
(alternate rounds with a partner)
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Weightlifting
Clean + Jerk
80% 2+2, 2+2
85% 2+1, 1+1, 1+1
Clean Pull
3×3 -choose weight-
Back Squat
80% 4×5
“Don’t judge each day by the harvest you reap but by the seeds that you plant.”
~Robert Louis Stevenson
~Robert Louis Stevenson
