See above
Complete 5 Rounds, each for time of:
15 Burpees
400m Run
500m Row
*Rest 3 minutes between rounds. Complete 1st round at 50% effort, 2nd round at 70% effort, and rounds 3-5 at 90% effort. Record individual round times and post.
High knees, butt kicks, etc. Dynamic.
Practice DU’s for 2 minutes
Snatch warm up and skill w/ PVC
3 rds w/ 2 min rest between rounds
250m Row
25 Slamball
25 Squat
25 Push Up
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
3 Rounds for time:
20 OH walking lunge steps, 45#/35#
10 Box jumps, 24″/20″
*Rx+ 65#/45# & 30″/24″
Tribute to Jeff
4 Rounds for time of:
12 Squat clean thrusters, 150#/100#
73 Double unders
Today, my older brother Jeff would have turned 43 years old. However, his life ended prematurely on February 18, 2012. He was a very passionate person, and his smile was extremely contagious. He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room. He spent the last 13 years of his life doing just that in Africa. He started the production company Maverick Entertainment. He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty. He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars. He was given the name “Lengai” by the Zulu people, which means “a gift from god.” He is survived by his wife Sally and his two daughters Jamie and Zoe.
Practice DU’s for 2 minutes
On floor: Side roll, hip raises, cat/camel, etc..
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
For time:
Row 500m
50 KB swings, 55#/35#
50 Burpee pull-ups
*Rx+ 75#/55#
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20MIN AMRAP:
Row 50 Cal
50 Wall balls, 20#/14#
50 Ring push-ups
20 Deadlifts, 225#/155#
Only one partner working at a time.
See above
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Partner Workout. Four minutes per station:
DB Weighted Box Step Up
Plank
Sumo Deadlift High Pull
Medball Twist
One partner works, the other rests.
Medball Twist is facing wall, leaning back slightly holding medball touch ground on either side, then bounce ball off wall, catch and repeat starting on other side.
Complete 3 Rounds of the following:
5 Pull-ups
10 Push-ups
15 Air squats
20 Double unders
Add weight each rep if possible, no more than 10# at a time.
AMRAP 15MIN:
10 Handstand push-ups (sub 2 wall walks)
8 Box jumps, 30″/24″
6 Power cleans @ 65% of above
4 Muscle ups (sub 8 ring row to ring dip combos)
See above
3 Rounds, each for time of:
1000m row
60 Abmat sit-ups
30 Burpees
*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.