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Skapad: 06 OKT 2019 12:00
V 41
7/10
A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,
and then…
B.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1
C.
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of Squat Cleans (61/43 kg)
Rest 2 minutes between sets, and complete a total of three sets.
8/10
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
40 Double-Unders
20 Chest-to-Bar Pull-Ups
9/10
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
10/10
Tabata
11/10
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight 43 kg for men, 29.5 kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
13/10
Open 20.1