Bar Facing Burpee Workout #199

Day 2/56

CONDITIONING:
EMOM, 8 Minutes
10 Weighted Push-Ups*

*Add weight to your back as pictured above and complete up to 10 reps or until failure in the minute. Add rep after each set.

Then;
EMOM, 5 Minutes
7 Ring Rows

INTENSITY:
AMRAP, 9 Minutes
12 Deadlift (135/95)
9 Box Jumps (24/20)
6 Bar-Facing Burpees

RESET:
50' Spiderman Lunges
60s Cobra Pose
10 Reps; Scorpion Kicks (each leg)
50' Walking Lunge and Twist*

*Twist your upper body to the direction of your forward leg; i.e. right leg, torso-twist to the right, looking over the right shoulder.

Back Squat and Clappers Fitness Workout #186

Day 96/112

INTENSITY:
EMOM, 5 Minutes:
10 Ring Rows*

Scale to 5 or 7, depending upon ability

then;

21-15-9
Back Squat (135/95)
Clapping Push-Ups

RESET:
2 Rounds of:
3 Man-Makers
1 Minute Sandbag Over-the-Back*

With a heavy sandbag, pick up a heavy sandbag, throw it directly over your shoulder. Turn around, pick it up and do it all over again for the listed time.

Double Under Fitness Workout #27

Phase 2 - Day 36/112

INTENSITY:
For Time:
100 Double Unders
10 Hang Power Cleans (185/135)
75 Double Unders
10 Front Squats
50 Ring Rows

RESET:
25 Bench Dips
25 Toes to Bar
25 Walking Lunges
25 Spiderman Lunges

Chipper Fitness Workout #13

Phase 1 - Day 17/112

INTENSITY:
10 Rounds for Time of:
8 Wall Balls
6 Weighted Box Jumps (1p/.5p)(24/20)
4 Ring Rows
2 Sumo-Deadlift High-Pull (135/95)

RESET:
15 High Kicks, right
15 Rear Kicks, right
15 High Kicks, left
15 Rear Kicks, left
60s Squat Bridge
5 Spiderman Lunge and hold 5s, right
5 Spiderman Lunge and hold 5s, left

Chipper Fitness Workout #6

Phase 1 - Day 8/112

INTENSITY:
For Time:
30 Ring Dips
30 Push-Ups
30 Wall Balls
30 Ring Rows
30 Sit-Ups
30 Pull-Ups

RESET:
2 Rounds of:
10 Scorpion Kicks, Left
60s Plow Pose
10 High Kicks, Left
60s Cobra Pose
10 High Kicks, Right
60s Wall Sit
10 Scorpion Kicks, Right

Intense Fitness Workout #1

Phase 1 - Day 1/112

INTENSITY:
3 Rounds for Time of:
15 Ring Rows
25 Wall Balls (20/12)
500m Row

RESET:
10 Air Squats
Squat Bridge - 2 minutes
Leg and Ankle Mobility w/ bands - 2 minutes
 Instructional - http://www.mobilitywod.com/2011/09/episode-313-improving-ankle-range-super-friend-addition.html
10 Air Squats

22 OCT 2012 - Run, DB Snatch, Ring Row, Strict Pull-Up

INTENSITY:
3 Rounds for Time of:
400m Run
12 DB Snatch (55/35)
9 Ring Row
6 Strict Pull-Ups

RESET:
2 Rounds of:
10 Landmine Bus Drivers (45/25)
10 Landmine Front Squats
10 Cobra Push-Ups

10 JUL 2012 - 400m Run, Ring Row, Abmat Situps, Power Clean

HEAVY:
Bench Press
Between each set perform:
5 Clapping Push-Ups
5 Strict Pull-Ups

INTENSITY:
3 Rounds for Time of:
400m Run
21 Ring Row
15 Abmat Sit-Ups
9 Power Clean (115/75)

RESET:
2 Rounds of:
60 Seconds "Bottom of the Bench" Dip*
10 Around the Worlds
3 Wall Walk-Ups

*Bottom of the Bench Dip - using a bench press bench, place your hands on the side of the bench with your butt suspended in the air. Drop your butt to the ground or as close as you can get, leaving your hands firmly placed on the bench. You should feel slight pressure in your shoulders :)