Sunday, September 14, 2014

Wall Walk-Up Fitness Workout #232


Day 49/56

CONDITIONING:
3 Rounds
10 Front Squats (bar only)
30 Sec Hold at the bottom of last FSQT

INTENSITY:
AMRAP, 12 Minutes
3 Wall Walk-Ups
9 GHD Sit-Ups
18 KB Clean (1p / .5p)

RESET:
16 Samson Lunge + Twist Steps

100' Handstand Walk - when/if you fall, position your hands where your body fell the furthest from the finish line.

Monday, September 8, 2014

Wall Ball Fitness Workout #231


Day 48/56

CONDITIONING:
Run 1 Mile

Then;
500m Row

INTENSITY:
3 Rounds For Time of:
15 Wall Ball (20/12)
15 Pull-Ups, Strict
30 Double Unders

RESET:
2 Rounds of:
10 Around the Worlds (45/25 lbs plate)
15 KB Swing (1p/.5p)
4 Turkish Get-Up (Alternating; 1p/.5p)

Monday, December 23, 2013

Power Clean Fitness Workout #230


Day 47/56

CONDITIONING:
2 Rounds of:
100m Walking Lunge
Max UB Air Squat (Unbroken)

Then;
50 Double Unders

INTENSITY:
12-9-6 Reps for Time of:
Power Clean (155/105)
Front Squat
Bar-Facing Burpees

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 Spiderman Lunges w/ 6 second hold each
10 Toes to Bar