Am workouts will be strength and conditioning with Coach Benny today.
Evening workouts will be regular programming.
Deadlift
2-2-2-2-2
1 rounds for time
1min ski erg
20 Burpees
*score is number of cals and time
Helping you get in the best shape of your life!
Am workouts will be strength and conditioning with Coach Benny today.
Evening workouts will be regular programming.
Deadlift
2-2-2-2-2
1 rounds for time
1min ski erg
20 Burpees
*score is number of cals and time
4 rounds
1 min max burpees
1 min max double unders
1 min max row cals
1 min max assault bike cals
1min max ski cals
1 min rest
*score is lowest scores for each station
“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.
“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)
*200m run..2 Thrusters,200m run…4 thrusters…etc
Block cleans
5-5-5-5
30%,40%50%,60%
5 rounds for time:
10 kb swings 40/25# (russian)
10 air squats
20 double unders
EMOM for 10 min
1 push jerk
1 split jerk
*rack allowed
rest
Death Race
5 Rounds:
15/10 calorie Assault Bike
10 Burpees
“Powerpuff”
For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar
“Hangnail”
AMRAP 16min:
30 one arm dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
*scale and modify as needed
AMRAP in 15 min
establish a 1 rep max clean
AMRAP in 10 min
10 kb swings 50/35#
10 goblet squats 50/35# (russian)
10 push ups
“Doorbell”
AMRAP 15:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)
*scale and modify as needed