Men/Women 27 min CAP 3 Person Team Workout Partner 1: 200m Pace Setter Partner 2: Completes 200 Body Weight Squats 150 Push-Ups 100 Wall Balls 20/14 50 Burpees 25 Power Cleans and Press 185/95 Partner 3: Rest Beginner: 27 min CAP 3 Person Team Workout Partner 1: 200m Pace Setter […]
Men/Women 4 Rounds: 400m Run 10 Box Jumps 30/24 10 Clean and Press 135/75 10 Wall Ball Burpee 20/14 Rest 90 seconds
Men/Women 5 Rounds: 400m Run 3 Wall Walk-Ups 6 Sit-to-Stands 15/10 12 Box Jumps 24″/16″ 24 Wall Balls 20/14
Men/Women Weightlifting: 5 out of 6 weeks Tuesday: 4 x 3 Position 2 Snatches 65% make 3 out of 4 increase weight by 2.5 kg each week 4 x 1 Squat Clean + 2 Pause Jerks 70% make 3 out of 4 increase weight by 2.5 kg each week 3 […]
Men/Women Strength: 4×3 Back Squat at 1RM Puase Back Squat w/200m jog HIT: AMRAP 4 Rounds of 3 minutes/Round, Rest 1 minute, pick up where you left off 5 DB Step Ups 20% 10 DB Thrusters 15 Push-Ups 10 Alternating V-Ups 5 Pull-Ups
Men/Women 5 Rounds: 3 Muscle-Ups/5 Sit-to-Stand 5 Squat Clean Thrusters 135/85 7 Box Jumps 30″/24″ 9 Roll-Outs 11 Burpees Rest 1 minute
Men/Women Strength: 1RM Max Pause Back Squat HIT: 4 Rounds 10 Ski Jumps 10 DB Push-Press 15% 10 DB Lunges 15% 20 KB Swings 70/35 Rest 1 minute Beginner: Strength: 1RM Max Pause Back Squat HIT: 4 Rounds 10 Ski Jumps 10 DB Push-Press 10% 10 DB Lunges 10% 20 […]
Men/Women Partner Workout 4 Rounds: 200m Run 10 Pull-Ups 20 KB Swings 10 Burpees Try to do full round before partner goes. AB Finisher
Don’t forget to sign up for the competition. We are changing the rules, you now only need 4 people (4 men is fine). Looking for a team email us or write down you name at the gym. We have 3 teams signed up, don’t miss out. Men/Women Every 5 minutes […]
