"Fight Gone Bad" (3 Rounds)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
]]>Run 400 Meters
walking lunges to the top of the grassy ramp
Run 400 Meters
walking lunges to the top of the grassy ramp
Run 400 Meters
]]>Run 10K
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77 Burpees
]]>Overhead Kettlebell Step Ups
Overhead Bulgarian Split Squats
Pistols
Snatch Grip Deads on Platform @ 60% 1 RM of Regular Deads
3x5
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This workout consists of 8 pairs of movements:
Floor Press/ Burpees
Rowing Erg/ KB hold
Tire Sledge/ Plank
Bench Press/ Double Unders
Sliding Mountain Climbers/ Plank
Ring Rows/ Back Ext
Knees to Elbows/ Chest to Bar Pullups
Thrusters/ Wall Balls
Each partner completes the prescribed amount of reps, switches out and then moves on to the next pairing of movements.
]]>1,1,1,1,1,1,1
]]>Thrusters 65#/45# 10 reps
Chin ups (dead hang underhand grip) 10 reps
5 rounds for time
]]>Perform the following movements Tabata style (20 sec. on- 10 sec. recovery x 8):
Squat
Airplane
Plank
Bar (hang high)
Overhead Squat
70 Burpees
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