Month: January 2020

Fitness 

A) E3M x 4 sets – deadlift
– 6 banded deadlifts @ 3011 tempo (moderate to heavy)

– 8 seated Arnold presses

– 10 L-seated band rows

 

B) For time:

– 80 single unders

– 20 burpees

– 80 single unders

– 25 wallballs

– 80 single unders

– 30 double KB deadlifts 

– 80 single unders

– 25 wallballs

– 80 single unders 

– 20 burpees

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86% 

 

B) For time:

– 60 double unders

– 30 burpees

– 60 double unders

– 30 wallballs (20/14)

– 60 double unders

– 30 deadlifts @ 50% of part A, set 1.

– 60 double unders

– 30 wallballs

– 60 double unders 

– 30 burpees

Fitness

A) E3M x 4 sets:

– 10-8-6-4 bench press

– 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 14-12-10-8-6 DB hang power cleans 

– 30 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

*After every set perform 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 12-10-8-6-4 power cleans (135/95)

– 30 double unders

 

Fitness

For time in teams of three:

– 1200/900m row (in 200/150m splits)

– 90 DB snatches

– 1200m run (in 200m splits)

– 90 strict pull-ups/ring rows

– 1200/900m row (in 200/150m splits)

– 90 wallballs 

– 1200m run (in 200m splits)

– 90 burpees

 

Performance

For time in teams of three:

– 1500/1200m row (in 250/200m splits)

– 120 DB snatches (50/35)

– 1600m run with medball(in 200m splits)

– 120 pull-ups

– 1500/1200m row (in 250/200m splits)

– 120 wallballs (20/14)

– 1600m run with medball (in 200m splits)

– 120 burpees over the rower