31/1
A.
Three sets of:
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Horse Stance Hold x 60-75 seconds
Rest 15 seconds
Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 60-90 seconds
B.
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups
1/2
“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Timecap 40min
2/2
A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500 Meter Row
16 Alternating Dumbbell Snatches (50/35 lbs)
16 Alternating Reverse Lunges with Dumbbell (50/35 lbs)
Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.
3/2
TABATA
4/2
Team workout (2&2)
For time:
50/35 calorie echo bike each (2 bikes)
25 dumbbell snatches 30/22,5 kg
25 burpee box jump overs 60/50 cm
25 dumbbell hang clean and jerk 30/22,5 kg
25 burpee box jump overs 60/50 cm
25 dumbbell snatches 30/22,5 kg
25 burpee box jump overs 60/50 cm
X 2
Timecap: 45 min
6/2
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5 minutes but stay warm.
Then…
Three sets for max calories/reps of:
60 seconds of Assault Bike
Rest 15 seconds
60 seconds of Alternating Pistols
Rest 15 seconds
60 seconds of Push Press (115/75 lbs)
Rest 15 seconds
60 seconds of Strict Pull-Ups
Rest 15 seconds
60 seconds of Dumbbell Box Step-Overs (35/25 lb DBs; 24″/20″ box)
Rest 60 seconds
Note your total calories + reps achieved in each set, then sum them for your overall score.
