CrossFit:
Teams of 2: Get as far as possible in 35min.
2 Mile Assault Bike (Anyhow) or 2000m Row (200m Intervals) or 2 mile Run (200m Intervals)
30 Power Clean and Jerks 135/95
2000m Row (200m Intervals) or 2 Mile Assault Bike or 2 mile Run (200m Intervals)
30 Power Clean and Jerks 155/105
2 Mile Run (200m Intervals) or 2 Mile Assault Bike (Anyhow) or 2000m Row (200m Intervals)
30 Power Clean and Jerks 185/135
*Change your Cardio every time!
Cool Down:
2 min easy cardio
Sweat:
1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Toes-To-Bar
6-12min.
3 Rounds:
20 Alt. DB Snatches (50/35lb.)
60 Double Unders
12-18min.
1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Toes-To-Bar
18-24min.
3 Rounds:
20 Alt. DB Snatches (50/35lb.)
60 Double Unders
24-30min.
1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Toes-To-Bar
30-35min.
Max Push-Ups!
Can anyone bang out 100?
If you want to beef it up a little, you can go up in weight on the DB Squats on the 2nd and 3rd rounds.
Close Stance DB Squats Demo (Except hold the DB vertically):
https://www.youtube.com/watch?v=U7Y-bY4bZj0
HIBB:
A.) 5 Rounds:
1min Barbell Bench Press (use something you can get about 12 reps fresh, 8 reps tired)
1 min Toes to Bar
1 min Rest
B.) Every 5 min for 5 rounds:
10 DB Bent over Row (each arm)
300m Row
20 Heavy Russian KB Swings (100/70)
C.) 3 Rounds
1 min on 1 min off:
Weighted Plank with 45# plate on your back