Friday 5/1/20
No Equipment
Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 second Overhead Backpack Hold
30 seconds of Bodyweight Good Mornings
Rest 60 seconds
When the clock reaches 15:00, complete the following...
For time:
200 Meter Run or or 50 Mountain Climbers
When the clock reaches 17:00, complete the following...
Three rounds for time of:
10 Backpack Deadlifts
8 Backpack Clean and Jerks
6 Packpack Thrusters
Time Cap = 5 minutes
When the clock reaches 22:00, complete the following...
For time:
200 Meter Run or or 50 Mountain Climbers
When the clock reaches 24:00, complete the following...
Three rounds for time of:
10 Backpack Front Squats
8 Backpack Shoulder to Overhead
6 Backpack Overhead Alternating Lunges
Time Cap = 5 minutes
When the clock reaches 29:00, complete the following...
For time:
200 Meter Run or or 50 Mountain Climbers
*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.
When the clock reaches 35:00, complete the following...
Every minute, on the minute, for 12 minutes:
Station 1 - 30 seconds of Front Leaning Rest
Station 2 - 30 seconds of Biceps Curls
Station 3 - 30 seconds of Triceps Extensions
Limited Equipment
Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer's Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds
When the clock reaches 15:00, complete the following...
For time:
200 Meter Run or 20/15 Cal Bike or Row
When the clock reaches 17:00, complete the following...
Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters
Time Cap = 5 minutes
When the clock reaches 22:00, complete the following...
For time:
200 Meter Run or 20/15 Cal Bike or Row
When the clock reaches 24:00, complete the following...
Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges
Time Cap = 5 minutes
When the clock reaches 29:00, complete the following...
For time:
200 Meter Run or 20/15 Cal Bike or Row
*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.
When the clock reaches 35:00, complete the following...
Every minute, on the minute, for 12 minutes:
Station 1 - 30 seconds of Front Leaning Rest
Station 2 - 30 seconds of Biceps Curls
Station 3 - 30 seconds of Triceps Extensions
***