Kettlebell Fitness Workout #197

Day 111/112

HEAVY:
See sidebar

CONDITIONING:
EMOM, 5 Minutes
5 Good Mornings (95/65)
3 Burpees

Then*;
EMOM, 5 Minutes
5 Ring Row

*Make sure your EMOM is not interrupted between exercises.

INTENSITY:
3 Rounds for Time of:
10 KB Clean and Press (1.5p/1p)
15 KB Goblet Squats
20 KB Swings

RESET:
2 Rounds of:
60s Cobra Pose
20 Suspended Pikes*
60s Plank

Wall Ball Fitness Workout #196

Day 110/112

WARM-UP:
Try this warm-up routine (from CrossFitKids.com) 
3 rounds or 5:00 (whichever comes first)
10 PVC pass-throughs
10' Handstand Walk
50' Bear Crawl
10 Air Squats
10 One-legged side-to-side hops, each leg
10' Speed ladder, Sideways Shuffle (link)*
10 Dot Drills (link) 
10 Broad Jumps
100-meter Run

*If you don't have a ladder, draw lines with sidewalk chalk or something similar.

HEAVY:
See sidebar

CONDITIONING:
Every Minute On the Minute; 7 Minutes
1 Dumbbell Turkish Get-Up - go heavy, add weight for each rep.

INTENSITY:
AMRAP - 12 Minutes
5 HSPU
10 Wall-Balls (20/14)
20 Sit-Ups

RESET:
50' Alligator Walk
20 Hollow Rocks
50' Walking Lunge
20 High Kicks (10 each leg)
50' Crab Walk

Sprinting Fitness Workout #195

Left: NO - weak shoulders / Right: YES - solid shoulders, full arm extension and high chest

Day 109/112

HEAVY:
See sidebar

CONDITIONING:
EMOM, 5 Minutes
5 Thrusters (95/65)

EMOM, 5 Minutes
10 Sandbag Push-Press (20/10), either arm

INTENSITY:
3 Rounds for Time of:
100m Sprint
20 Push-Ups
20 Power Snatch Balance (45/35)


RESET:
2 Rounds of:
5 Turkish Get-Ups (1.5p/1p), either arm
20 Alternating Around-the-Worlds (45/25)
50' Samson Stretching Lunge

Mountain Climber Fitness Workout #194

Day 108/112

HEAVY:
Push-Jerk
 Set 1: 4 reps @ 65% 1 Rep Max
 Set 2: 4 reps @ 75%
 Set 3: 3 reps @ 85%
 Set 4: 2 rep @ 95%

CONDITIONING:
Every Other Minute, On The Minute (EOMOM) - 7 Minutes
10 SDHP (95/65)
10 Hollow Rocks

INTENSITY:
5 Rounds for Time of:
30 Mountain Climbers (1 leg / 1 rep)
15 KB Swings (1.5p/1p)
10 Ring Dips

RESET:
2 Rounds of:
10 KB Clean and Jerk (1.5p/1p), either arm
4 Wall Walk-Ups
1 Turkish Get-Up

Tabata Rowing Fitness Workout #193

Day 107/112

HEAVY:
Clean
 Set 1: 3 reps @ 65% 1 Rep Max
 Set 2: 3 reps @ 75%
 Set 3: 2 reps @ 85%
 Set 4: 1 rep @ 95%

CONDITIONING:
EMOM, 5 Minutes
5 Wall Balls (20/14)
5 Box Jumps (24/20")

INTENSITY:
Tabata -
8 rounds each, 20s On / 10s Off; There is no break between exercises
Calorie Row
Push-Press (45/25)
Double Under
Pull-Ups

*Post your lowest rep round as your score

RESET:
50' Spiderman Lunge
50' Walking Lunge
50' Bear Crawl
50' Broad Jump