Clean Fitness Workout #228

Day 43/56

CONDITIONING:
With a continuously running clock for 7 minutes:

2 Deadlifts

Start at 55% of your Deadlift 1RM, and add no less than 10 pounds, no more than 20 pounds per set. Keep the clock going and lift when you're ready.

Post starting and final load.

Then;
20 Calorie Row

INTENSITY:
21-15-9 Reps for Time of:
Clean (95/65)
Ring Push-Ups

RESET:
2 Rounds:
4 Wall Walk-Ups
6 Barbell Roll-Outs
8 KB Goblet Squats (3s hold at the bottom)

Ring Push-Up Fitness Workout #216

Day 22/56

CONDITIONING:
Perform the following sets in order; rest no more than 90 seconds between sets:
Overhead Squats
2 x 4 @ 65%
2 x 3 @ 70%
3 @ 75%
3 @ 80%
2 @ 90%

Then, immediately after the last rep;
20 Wall Balls

INTENSITY:
5 Rounds for Time of:
5 Burpee Pull-Ups
7 Ring Push-Ups
9 GHD Sit-Ups

RESET:
60 Mountain Climbers (2-count; left, right is 1 rep)
60s Plank
60 Jumping Jacks
60s Sit-Squat Hold

Ring Push-Up Fitness Workout #198

Day 1/56

CONDITIONING: 
EMOM, 8 Minutes
Weighted Pull-Ups*

During the first minute, do max UB (unbroken) pull-ups with no weight. Add weight in consecutive rounds by holding a dumbbell between your feet. Every minute, on the minute add weight with a target of your original, UB round.

Then;
EMOM, 5 Minutes:
5 Strict Press (95/65)

INTENSITY:
5 Rounds for Time of:
5 Ring Push-Ups
10 Toes-to-Bar
15 Sandbag Squats (60/40)*

*Take a sandbag and sling it over your shoulder or across your back - do squats. If you don't have a sandbag, use a bumper plate.

RESET:
Up to 400m Overhead Carry (45/25 bumper)*

*Just hold the bumper over your head and walk as far as you can without dropping it/putting it down.

Pistol Squat Fitness Workout #179

Day 86/112

INTENSITY:
3 Rounds for Time of:
9 Pistol Squats, Alternating
15 Ring Push-Ups
21 GHD Sit-Ups

RESET:
3 Rounds of:
50' Sandbag Throw + Broad Jump*
50' Tire Flip

*Throw the sand bag as far as you can, then broad jump to it. Pick it up and throw it again.

Ring Push-Up Fitness Workout #147

Day 36/112

INTENSITY:
3 rounds
Run 400m
10 Ring Push-Ups
20 Air Squats
30 Abmat Sit-Ups

RESET:
50′ Partner Wheelbarrow, Partner 1
5 Man-Makers, Both Partners
50′ Partner Wheelbarrow, Partner 2
10 Around-the-Worlds (45/25), Both Partners

Pistol Squat Fitness Workout #109

Day 35/58

INTENSITY:
3 Rounds for Time of:
9 Pistol Squats, Alternating
15 Ring Push-Ups
21 GHD Sit-Ups

RESET:
3 Rounds of:
50' Sandbag Throw + Broad Jump*
50' Tire Flip

*Throw the sand bag as far as you can, then broad jump to it. Pick it up and throw it again.

Ring Push-Up Fitness Workout #68

Day 96/112

INTENSITY:
3 rounds
Run 400m
10 Ring Push-Ups
20 Air Squats
30 Ab Mat Sit-Ups

RESET:
50' Partner Wheelbarrow, Partner 1
5 Man-Makers, Both Partners
50' Partner Wheelbarrow, Partner 2
10 Around-the-Worlds (45/25), Both Partners

Ring Push-Up Fitness Workout #42

Day 59/112

INTENSITY:
3 Rounds for time of:
800m Run
15 Ring Push-Ups
50 Sit-Ups

RESET:
2 Rounds of:
Skin-the-Cat and max hold (up to 15 seconds)
Spiderman Stretch 60s ea leg
Cobra Pose 60s

05 NOV 2012 - Wall Walk-Ups, Ring Push-Ups, KB Snatch

INTENSITY:
3 Rounds for Time of:
3 Wall Walk-Ups
7 Ring Push-Ups
9 KB Snatch (1.5p / 1p)

RESET:
10 Samson Lunges w/ 2 second hold
10 Leg Lifts
10 Push Ups
10 Spiderman Lunges

12 SEP 2012 - EMOM: Man-Maker, DB Push-Press, Ring Push-Up

INTENSITY:
EMOM, 12 Minutes
1 Man-Maker (45/25)
3 DB Push-Press (45/25)
6 Ring Push-Ups

RESET:
For Quality:
2 Rounds, 10 Reps of:
Landmine 1-Arm Press, Each Arm (45/25)
Sumo Deadlift, High Pull (2p / 1.5p)
Bench Dip

21 AUG 2012 - Knees to Elbows, Ring Push-Ups, Overhead Squat

INTENSITY:
18 Knees to Elbows
15 Ring Push-Ups
12 Overhead Squat (155 / 115)
12 Knees to Elbows
9 Ring Push-Ups
6 Overhead Squat
9 Knees to Elbows
6 Ring Push-Ups
3 Overhead Squat

RESET:
2 Rounds of:
20 Landmine Hand Toss (45/25)
15 Suspended Knees-to-Chest
10 Hollow Rock

13 AUG 2012 - Chipper

INTENSITY:
5 Rounds for Time of:
10 Snatch (95/65)
8 Chest to Bar Pull-Ups
6 Ring Push-Ups
4 KB Box Jumps (1.5p / 1p)
2 Bar-Facing Burpees

RESET:
2 Rounds, 10 Reps of:
Bus Drivers (Landmine trainer)
Suspended Knees to Chest

14 JUL 2012 - Farmer's Carry, Ring Push-Ups, Pull-Ups, Weighted Box Jumps

HEAVY:
(Full) Clean
Between each set perform:
Plank, 30 seconds

INTENSITY:
For Time:
400m Farmer's Carry (3p - (2) 1.5p KB or 106lbs)
Then;
3 Rounds of:
12 Ring Push-Ups
9 Pull-Ups
3 Weighted Box Jump (1.5p / 1p @ 24/20)

RESET:
7 Reps of:
Bear Complex (45# barbell)