Community. Coaching. Caring. Since 2009.
Back Squat: 2-2-2-2Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* If you performed pistols and your knee(s) are sore sub deadlifts or push press and skip squats (or go very light).
Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
* Scale to burpee jumping pull-up max reps
Photo by @robcwilson
2 Dumbbell Squat Snatches, pick load
Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)
2 Dumbbell Squat Snatches, pick load
Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)
Power Snatch 1-1-1-1-1Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 750m
— then —
3 rounds of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans
6 Push Jerks
— then —
Row 750m
Photo by @robcwilson
Bench Press 2-2-2-2Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
10 Pull-ups
5 Handstand Push-ups
Photo by @robcwilson
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, SDHP, Lateral BurpeesFor time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
