December 28, 2017

Rest Day!

Conditioning: 4 Rounds Each for Time
250m Row
50 Double Unders
25 Russian Kettlebell Swings 53/35
Rest 2 Min between Rounds

Conditioning: 4 Rounds for Time
“Strong Walkabout”
200M double KB farmers carry
200M barbell carry
Rx 70/53 KB, 135/95 barbell
*5 burpee penalty for every drop, not counting the transition between KBs and barbell.
Conditioning: AMRAP x 45:00
“Iron Triathlon-ish”
1.5 BW Deadlift
BW Bench Press
.75 BW Power Clean
start with 1 rep each lift, then do 2 reps of each lift, then 3 reps….proceed with this pattern for 45 min.( time cap)
RX is prescribed weight listed above. Post loads in comments. If no benches are available, sub push-ups for bench press. Can be completed with partners sharing the bench and bars.

ASS Sprints (Calories)
Assault Bike:
:30 sprint/:60 rest for 30 minutes (20 rounds)
Use the “Interval Custom” feature to program in the workout. Each 30 second interval should be a sprint! Score is total calories

5-4-3-2-1 Partner Man Makers
*plank, push up, row, row, squat clean to press
*person A does 5, Person B does 5, Person A does 4, etc…

5-4-3-2-1 Partner Air Squats and Push Ups
*Person A does 5 air squats then 5 push ups, Person B then does 5, Person A does 4 etc…

5-4-3-2-1 Partner Step Ups and Ring Rows

5-4-3-2-1 Partner Sit ups to Bear Crawls

Snatch Grip Push Press (5 x 3)
Work up
Snatch from Blocks (just above knees) (60% x 3; 65% x 3; 70% x 2; 75% x 2; 80% x 2)
Work up if no misses