Gasser Fitness Workout #173

Day 78/112

INTENSITY:
3 Rounds for Time of
1 Gasser*
15 Burpees
30 Double Unders

*Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four 50m trips side to side for a total of 200 meters.

RESET:
2 Rounds of:
10m Handstand Walk
15 Plyo Push-Ups
20 Around the Worlds (45/25), alternating each rep

Front Squat AMRAP Fitness Workout #168

Day 67/112

INTENSITY:
AMRAP, 3 Minutes
10 Front Squat (95/65)
15 Double Unders
If you complete 75 Reps, add 3 minutes to the AMRAP and continue with the same rep scheme. If you complete 150 Reps total, add 3 minutes and continue. If you complete 225 reps total, add 3 minutes and continue, etc.

RESET:
2 Rounds of:
10 Scorpion Kicks, each leg
60s Cobra Pose
60s Spiderman Extension, each leg
10 Walking Lunge Steps

Air Squat, Lunge and Toes-to-Bar Fitness Workout #167

Day 66/112

INTENSITY:
3 Rounds for time of:
50 Air Squats
50' Walking Lunge
25 Toes to Bar

RESET:
3 Rounds of
Bear Complex (7 reps per bear)

Helen Fitness Workout #166

Day 65/112

INTENSITY:
Helen
Three rounds for time:
400m Run
21 KB Swings (1.5p / 1p)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups

Thruster EMOM Fitness Workout #165

Day 64/112

INTENSITY:
EMOM
4 x Thrusters (95/65)

Start at 95lbs or 65lbs and add 5lbs every minute. Continue until you cannot complete the 4 reps in the minute.

RESET:
5 Rounds of:
5ft Handstand Walk
10 Shoulder Taps
Max Handstand Hold

Rowing Fitness Workout #153

Day 45/112

INTENSITY:
Row 1k
50' Handstand Walk
30 Toes to Bar
15 Thrusters (115/85)

RESET:
Each Direction, 10 Landmine Bus Drivers (45/25)
30 Leg Lifts
60s Sit-Squat Hold
10 Iron Crossovers (each leg)

Tosh Fitness Workout #146

Day 33/112

INTENSITY:
Tosh
3 Rounds of 200m, 400m, 600m.

Rest the exact amount of time it takes you to do each effort. For example, if it takes you 35 seconds to run a 200m, you rest 35 seconds and then start your 400m.

Post total time, excluding reset

RESET:
2 Rounds of:
Handstand Walk, max distance
10 GHD Hip and Back Extensions
2 Complete Skin-the-Cats (back and then forward again)

Thrusters Fitness Workout #88

Day 6/58

INTENSITY:
For Rounds:
4 Thrusters (95/65)
Start at 95lbs (65lbs) and add 5lbs every minute on the minute. Continue until you cannot complete the 4 reps in the minute.

RESET:
5 Rounds of:
5ft Handstand Walk
10 Shoulder Taps
Max Handstand Hold

Handstand Walk Fitness Workout #46

Day 65/112

Intensity
3 Rounds for Time:
50' Handstand Walk
25 Push-Ups

Reset
For 10 Minutes:
Work on ROW technique
If your row technique is solid as <strong>approved by your coach</strong>
complete 2x500m row with a 60s rest between each set

28 SEP 2012 - Heavy Push-Jerk

INTENSITY:
Rest Day

Don't forget the heavy!! --->

RESET:
2 Rounds of:
50' Handstand Walk
50 Cobra Push-Ups
25 Bench Dips
60s Plank!

27 AUG 2012 - Handstand Walk, Wall Ball

Make sure you pay attention to the PHASE in the Heavy Work! --->

INTENSITY:
3 Rounds for Time of:
50' Handstand Walk
50 Wall Balls

RESET:
2 Rounds of:
15 Landmine Toes to Bar
15 Cobra Push-Ups

11 AUG 2012 - Clean, Ring Dips, Handstand Walk

INTENSITY:
5 Clean (155/115)
20 Ring Dips
50' Handstand Walk
4 Clean
15 Ring Dips
40' Handstand Walk
3 Clean
10 Ring Dips
30' Handstand Walk

RESET:
2k Row