Yearly Archives: 2016

400m run or row
5 air squat
4 squat jump
3 push up
2 burpee
1 hand stand hold 10sec

3 rds - light weight form focus (50%)
Cleans & Front Squat:1 hang + 1 floor + 2 front squat

5 Power clean [115/75, 105/63, 95/53, 85/43] 5 Front Squat [same as above] 5 Burpee Bar Jump over
200 meter run - down and back

Day 14 of 20 100 ab challenge
any style

3 rds
row 300/200
5 hrpu
5 superman
5 v situps

warm up 3 set of 5 at 50%
then keep adding weight 5 x 5 (set 5 do 5+)
* record last round

10 HSPU [mod -Hand Stand Hold / HRPU] 20 DIPS [mod - band] 30 Push Press 115/75 [mod 105/65, 95/53, 85/43] 40 bar jump over

Day 13 of 20day AB challenge
100 weighted sit ups 45/25
bonus 50 elbows to knees sit ups

Teams of 3ppl
60 cal bike
60 cal row
60 kb swings 53/35, 44/26, 35/18
60 ball slams 30/20, 20/10
60 clean & press 95/63, 85/53, 75/43
60 k2e
Partner Run 800 m
60 box jumps 24"/20, 20/12
partner run 400 m
60 wall ball 20/14, 14/10, 10/8
6 hspu/hrpu ea
6 wall walk ea

2 rds
Row 250
5 push-ups
4 air squat
3 squat jumps
2 inch worm

2rds
200m run
5 burpees
4 air squats
3 superman
2 inch worm

5 Thrusters
10 T2B
15 wallball
20 dbl under

Day 10 100 Ab Challange