CrossFit:
2 rounds of:
32 KB or DB lunges 50/35
32 toes-to-bar
16 KB or DB power cleans 50/35
Then, 2 rounds of:
32 alt. KB or DB snatches 50/35
16 muscle-ups
16 KB or DB burpee deadlifts 50/35Rest 5min.
*Scale for muscle up = 32 push-ups or 16 Cals each on the assault bike.
30 Wall Balls (20/14)
30 SDHP’s (115/75)
Sweat:
36 min to finish…
5 Rounds
400m Run
20 American Kettlebell Swings 53/35
14 Pull-Ups
38 reps of “X”
Round 1: Push-ups
Round 2: Air Squats
Round 3: Toes to Bar
Round 4: Lunges
Round 5: Burpees
HIBB:
A.) 15 min of Back Squatting:
Start at 135/95 and do a set of 5. Add any ammount of weight you want (depending on your 1 rep max you should know what to add) and keep completing sets of 5. So…5 reps, add weight, 5 reps, add weight, 5 reps, add weight…and so on. Rest as needed but keep it as short as possible. You may NOT rack the bar until you complete 5 reps.
Rest 10 min
B.) EMOM for 4 min:
12/9 Cal Assault Bike; immediately into
C.) EMOM 4 min:
5 Deadlifts 315/205; immediately into
D.) EMOM 4 min:
12/9 Cal Assault Bike; immediately into
E.) EMOM 4 min:
5 Deadlifts 315/205; immediately into
(+) just means go as heavier if you can or lighter depending on your ability and strength level
*Advanced athletes do 135/95 on part with the 30/20lb ball