17.03.13

Fitness
A1. Double DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. DB Press-
3×6-8, 10×1, Rest 90s

B. “Friggin’ forty”
40 Box Jumps, tough
40 Kettlebell Swings, tough
40 Ring rows
40 Walking Lunges
40 Kipping knees to elbows
40 DB Push Press, tough
40 Wallballs
40 Burpees
40 Double-unders or 80 singles
*20 minute cap

Performance
A1. Pendlay Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Press-
3×6-8, 10×1, Rest 90s

B. “Friggin’ forty”
40 Box Jumps (24/20)
40 Pull-ups
40 Kettlebell Swings (35/25)
40 Walking Lunges
40 Toes-to-Bar
40 Push Press (45/35#)
40 Wallballs (20/14)
40 Burpees
40 Double-unders
*20 minute cap

17.03.11

Fitness-
Teams of 2, Relay style:
21-18-15-12-9
Wall Balls, tough
30 Double Unders or 60 singles
Bike calories

Performance-
Teams of 2, Relay style:
21-18-15-12-9
Wall Balls (30/20)
30 Double Unders
Bike calories

17.03.10

Fitness
A. Handstand instruction- 5 minutes
then…
Handstand hold/Freestanding hold
4×20-30s

B. DB RFESS
3×6-8/Leg, 20X1, Rest 90s

C. For time:
21-15-9
Power snatch, tough
Bar facing burpees
Kipping knees to elbows

Performance
A. Handstand instruction- 5 minutes
then…
Handstand hold/Freestanding hold
4×20-30s

B. DB RFESS
3×6-8/Leg, 20X1, Rest 90s

C. For times:
21-15-9
Power snatch (75/55)
Bar facing burpees
Toes-to-bar