750m row

50 Pistols
25 Floor Press
50 Pistols

750m row


5:30

3 x

21 thrusters
21 ball slams
200m run 1 burpee

3-6-9-12

Power Snatch
Burpee Box Jumps

then

5 x
10 Hollow Rocks
10 Sit ups

 

55 double unders

15 chest to bar pullups

5 hang power cleans

3 rounds

15 thrusters
5 ring dips
5 pull ups

3 x
5 thrusters 115/85
100m run

rest 1 minute

 2x
10 thrusters 95/65
200m run

4 rounds

20 OVHS
20 Step ups with the same bar in front/back rack

3 rounds

50 Double Unders
21 Kettlebell swings
12 Pull ups

Gym open at 11 today!

Work out at 11am today!

Fun Friday

10 Deadlifts
50 Sit ups
10 Deadlifts

800m run

10 Deadlifts
50 Sit Ups
10 Deadlifts

7 rounds - 13min time cap

3 SA Ground 2 Overhead
10 pullups
15 push ups

"Kelly"

5 x

400m run
30 Box Jumps
30 Wall Balls

Badlands Teens

5 RFT

5 Clean and Jerks
10 Lateral bar jumping Burpees

Spartan Training

5 rounds

7 pullups
12 dumbell walking lunges
7 burpees

9-6-3

Deadlifts
Push ups

50 wallballs

3-6-9
Deadlifts
Push ups