Author: Crystal

Friday Night Fight

#006 – Ladder Matters

As many rounds and reps as possible in 15 minutes:

1 bar muscle-up

1 deadlift (275lb/205lb)

1 handstand push-up

1 deadlift  (275lb/205lb)

2 bar muscle-ups

2 deadlifts  (275lb/205lb)

2 handstand push-ups

2 deadlifts  (275lb/205lb)

3 bar muscle-ups

3 deadlifts  (275lb/205lb)

3 handstand push-ups

3 deadlifts

Etc.

Rest 10 minutes

In 4 minutes:

75 wallball shots (20/14-11/10ft.)

Max double-unders in remaining time

Thick Thursdays

“Hips and dips”

3 sets:

20 cossacks

20 single arm dumbbell shoulder to overhead (alternate @ 10 reps)

20 single leg kettlebell romanian deadlifts (alternate @ 10 reps)

Rest 60 seconds

3 sets:

20 lateral dumbbell step-ups

20 kettlebell cleans into reverse lunge (alternate @ 10 reps)

20 single arm bent-over rows (alternate @ 10 reps)

Rest 60 seconds

3 sets:

20 weighted sit-ups

20 loaded side bends

10 barbell roll-outs

Rest 60 seconds

Power points

When you are done, establish one heavy stone carry for 300ft, without putting it down. Then do 30 single leg dumbbell hip thrusts per side, and 30 strict ring dips. Use the tempo 32×1 for the dips.

Animal

3 sets:

Row 2x 30 seconds easy, 30 seconds moderate, 30 seconds hard

Rest 1 minute

AMRAP 3 minutes: Bounding single-unders 50ft, Bearcrawl 50ft

Rest 1 minute

Bike 2x 30 seconds easy, 30 seconds moderate, 30 seconds hard

Rest 1 minute

Iron Heart

Every 2 minutes for 6 rounds:

2 power snatches

2 snatches

2 overhead squats

Rest 2 minutes

Every 2 minutes for 6 rounds:

2 power cleans

2 front squats

2 jerks

The weight can increase between rounds, and between the snatches and cleans.

Rest as needed

5×10 double kettlebell front squats AHAP

Rest 60 seconds

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Max Effort Monday!

#006

Rings and swings

50/40 assault bike calories

40 muscle-ups

30 Kettlebell swings (70/55lb.)

20 toes-to-bar

10 calorie row

Time cap: 21 minutes