Yearly Archives: 2016

300m/250m row
3rds
2 hrpu
4 superman
6 alternating v sit-ups

MOBILITY MOVEMENTS

41 = 3 set of 10 / 1 set of 11
60-70% of BW

Happy Birthday Coach Michelle!
4 rounds
10 calorie BIKE or Row (must do each 2x))
10 KB swings 36/26
10 HRPU
10 BOX JUMP or STEP UPS 24/20
1 rope climb or wall walk (must do each 2x)

Coach Michelle has to do 41 burpees - JOIN HER...??

400m run buy-in
4 rds
10 k2E crunch sit ups
10 hrpu
5 air squat jumps
5 burpees

3 ROUNDS

30 weighted sit ups 45/25, 25/15
30 weighted behind the neck curls 45/25, 25,15
30 weighted alternate lunges R+L=2 45/25,25/15

2 ROUNDS
20 Hang Snatch 85/55, 75/45, 65/35
20 OH Squat / Back Squat

1 ROUND
10 CALORIE BIKE or ROW

Foam Roll

200m run
then 3 rds
5 pvc pass thru
6 air squat
9 squat jump

1000 m ROW BUY IN

30 Power Snatches

rest 2 minutes

21- 15 - 9

Deadlift
Bar jump Over
Pull ups
when all 45 reps are complete RUN 400m

3 rds
5 cal bike
5 air squats (slow up - drive though heels and keep chest up)
5 air squat JUMPS
5 KB swings 35/26, 26/18
5 Wall Balls 10/8

Mobility work

HAPPY BIRTHDAY DARA
2 person partners

40 [split] American KB Swing 44/35, 35/26, 26/18
7 [each] KB Goblet Squats same weight

40 [split] BOX JUMP - 24/20 (must jump), 24/20 (jump or step up)
7 [each] weighted lunges (L+R=1) 45/25, 25/15, 15/10

40 [split] Thrusters 65/45, 45/35
7 [each] burpee bar jump overs

40 [split] HSPU/HRPU
7 [each] WEIGHTED sit ups 45/25, 25/15

100 ABS per day Challenge - day 20 of 20
100 any style
47 extra for Daras birthday