6 x 6 Squats w/ 3′ Pause at Bottom; in between sets do 10 de-load pushups
Then….5 rounds on 3′ interval:
250m Row on C2;
As many Super Burpees as possible
Score = total cumulative rep count for …
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5 x 3 Snatch Pull
5 x 3 Power Snatches
For time (5 sets of 9 on each)
Barbell Thruster
Pullups
OH Lunges: 3 x 8 ea leg
DB Incline Press: 3 x 8
2 x 160m “Suicides” on 4′ interval
2 x 20m Forward Wheel Barrow
2 x 20m Forward Crab Walk
2 x 20m Backward Resisted Walk
2 x …
Bench Press Max
3 x Static Bar Hang to failure
Squat….@ bodyweight load; on a continuously running clock; do one rep for first minute, 2 for second minute; 3 for 3rd minute, and so on until you …
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DB Hang Clean: 4 x 4
Split Squats: 4 x 8 ea
Weighted Parallette Pushups: 4 x 6
3 Rounds on 5′ interval:
40 KB Swings
20 Pullups
10 Burpees
“Kelly”
For time: 50, 40, 30, 20, 10 reps of
Squats
Pushups
V-Ups
Med Ball Circuit
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Single Arm DB Snatch: 6 x 3 ea arm
DB Push Press: 4 x 6
Jump Squats: 4 x 8
2 minute challenge: Pullups
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Back Squat: 6 x 6
Weighted Pullup: 4 x 7
As many rounds as possible in 15 minutes:
10 Supine Row
10 Deload Push Ups
10 V-Ups
Speed Deadlift: 4 x 6
Bench Press: 4 x 6
2 Rounds on 12 minute interval
10 Pullups
then..
15 Bench Press @ 3/4 Body Weight
then…
20 Squat @ Body Weight
then…
25 Killer Burpees
“McGhee”
For time…150 Reps any way you want of Burpees and Pullups
Resisted Walks 8 x 40m w/ 10 pushups between each
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