CrossFit:
A.) 2 Rounds:
50 Cal Assault Bike or Row
40 Power Clean and Jerks 95/65lbs.
30 Pull-Ups30-20-10
Thrusters 95/65lb.
Pull-Ups150 American KB Swings 70/53lb.30-20-10
Thrusters 95/65lb.
Pull-Ups2 Rounds:
50 Cal Assault Bike or Row
40 Power Clean and Jerks 95/65lbs.
30 Pull-Ups
50 Cal Assault Bike or Row
40 Power Clean and Jerks 95/65lbs.
30 Pull-Ups30-20-10
Thrusters 95/65lb.
Pull-Ups150 American KB Swings 70/53lb.30-20-10
Thrusters 95/65lb.
Pull-Ups2 Rounds:
50 Cal Assault Bike or Row
40 Power Clean and Jerks 95/65lbs.
30 Pull-Ups
Pyramid Team Chipper. Only 1 person works at a time. NO REST between sections. After the KB Swings, it’s the same workout in reverse order. Not as confusing as it seems. Their also isn’t as many pull-ups in there as it seems. Can you finish in 35min. or less???
Cool Down:
Walk 200m then
Sweat:
A.) 4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest
Rest 3min. (Including the 1min)
B.) 4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank
45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.
HIBB (High Intensity Body Building):
A.) EMOM for 10 min
5 Bench Press
10 Kipping Pull Ups (15 if advanced)
Rest 5 min
B.) 10 min max cals on the Assault Bike or Row
Rest 5 min
C.) 4 sets
10-12 Barbell Bicep Curls
10-12 DB Skull Crushers
*Pick weights that are challenging for both