Week 3

Seated Presses 10-10-10-10-10

Rest 2 minutes

4 sets:

20 single arm dumbbell rows

20 dumbbell floor presses

Rest 60 seconds

3 sets:

20 rear delt flies

20 push-ups

Rest 60 seconds

1 set:

Max v-ups in 3 minutes

Friday Night Fight!

“Field of Dreams”

8 rounds:

1 zigzag  sprint

3 burpees

6 alternating dumbbell snatches (50/35lb.)

12 single arm thrusters (50/35lb.)(6 per side)

Rest 4 minutes between rounds

Thick Thursday!

“Muscle Mission”

Part 1 – Carry me

4 sets:

12 split squats

100m zercher carry

12 single arm deadlifts

Cap:15 minutes

Part 2 – Push Me

4 sets:

12 bench presses  

100m sled push

12 heavy double russian Kb swings

Cap:15 minutes

Part 3 – Pull me

4 sets:

12 deadlifts

100m hand over hand sled pull

12 cossack lunges

Cap:15 minutes

Power points

3 sets:

20 bent-over rows

20 barbell pull-overs

50ft. Plate inch worm

Rest 60 seconds

*This work can be done on after class*

Steel City

8-3 minute rounds:

Rounds 1-4

Row max metres in 1 minute

2 legless rope climbs

Max squat snatches in remaining time (155/105lb.)

Rest 1 minute between rounds

Rest 3 minutes

Rounds 5-8

Bike max calories in 1 minute

2 legless rope climbs

Max push jerks in remaining time (155/105lb.)

Rest 1 minute between rounds

Score each movement.

Bawl So Hard

800m Run

40 wallball shots (30/20lb.-10/9ft.)

600m Run

20 handstand push-ups

400m Run

10 muscle-ups

200m Run

150 double-unders

400m Run

10 muscle-ups

600m Run

20 handstand push-ups

800m Run

40 wallballshots (30/20lb.-10/9ft.)

Time cap: 40 minutes