3 Rounds Pair Workout2 x 400 MWaiter CarryDeadlift carry 10 Kg plates While the runner completes the first lap, the second athlete does laps of a 20 meter course doing waiter carry with barbellWhile the runner completes the second lap, the second athlete does laps of a 20 meter course […]
Do as many rounds in 20 minutes as possible: 5 Push-ups10 Squats15 Sit-ups 10 rounds is a good goal15 rounds is very good20 rounds and above is elite fitness
3 Rounds of Fight Gone Bad Enlarge image Enlarge image Enlarge image Enlarge image In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations follow: Wall-ball – 20 pound ball, 8 […]
21 – 15 – 9 reps for time:DB Overhead SquatsPull-Ups Cool down with ab. circuit
Enlarge image Work up to one rep max.:Deadlift 5, 4, 3, 2, 1 (reps)Push Press 5, 4, 3, 2, 1 (reps)Front Squat 5, 4, 3, 2, 1 (reps)
Enlarge image Enlarge image 3 rounds of 14 reps each: Flow-Fit Movements *Wall BallThrustersSquat Clean * Flow-fit are some movements that you can learn from Scott Sonnen at rmax.com or by coming to class.
Team Barbara Enlarge image Enlarge image Teams of two complete the following 3 times with no rest:20 Pull-ups30 Push-up40 squats50 Sit-ups
21, 15, 9 reps for time:400 m runPower clean and jerkPull-up
Max. pull-ups Work up to max. deadlift (try for 1.5 x body weight)3, 3, 3, 3, 3
21, 15 and 9 reps for time: Sumo High Pull Dead LiftBox JumpPush Press