Month: December 2017

Partner workout!

50 Assault bike calories

4 rounds of DT:

12 deadlifts (155/105lb.)

9 hang power cleans (155/105lb.)

6 push jerks (155/105lb.)

50 kettlebell swings (70/55lb.)

4 rounds of DT:

12 deadlifts(155/105lb.)

9 hang power cleans (155/105lb.)

6 push jerks (155/105lb.)

50 burpee box jump overs (30/24inch)

4 rounds of DT:

12 deadlifts(155/105lb.)

9 hang power cleans (155/105lb.)

6 push jerks (155/105lb.)

Teams of 2 will work to complete all of the reps. One partner working at a time. Mixed teams can have 2 barbells, same sex teams will share one barbell.

Functional Bro Sesh

3 rounds:

20 single arm landmine squat to press

10 landmine oblique twists

200ft of double overhead waiter walk

Rest 60 seconds

 

3 rounds:

10 cossack lunges + 10 pistols

10 weighted inch worms

200ft of Atlas stone carry (not shouldered)

Rest 60 seconds

 

3 rounds:

20 single leg Kettlebell RDL’s

10 Kettlebell rows

200ft of suitcase carry

Rest 60 seconds

Gymnastics strength

RX+

4 sets:

4 strict c2b pull-ups

Max L-sit hang

Rest 60 seconds

*If the chest-to-bar are very easy, make them weighted. You should start your L-sit immediately.

RX

4 sets:

4 ring rows

Max modified L-sit hang

Rest 60 seconds

Every breath counts

3 rounds:

20/15 calorie Assault bike

20 body weight back squats

15 handstand push-ups

Time cap: 18 minutes

Athletes who can perform 15 unbroken handstand push-ups will scale up to deficit handstand push-ups.