Thruster Fitness Workout #224

Day 39/56

CONDITIONING:
EMOM, 10 Minutes
 Clean and Jerk

4 rds @ 65% 1RM
2 rds @ 75%
2 rds @ 85%
1 rd @ 95%

Then;
Max reps UB (unbroken):
Hollow Rock

INTENSITY:
3 Rounds for Time of:
6 Thrusters (95/65)
9 Bar-Facing Burpees
12 Toes to Bar

RESET:
50' Walking Lunge
Max UB Pistol Squat, Right leg
Max UB Pistol Squat, Left leg
50' Broad Jump

Clean Fitness Workout #224

Day 34/56

CONDITIONING:
Full Snatch
2 rds 3 Reps @ 65% 1RM
2 rds 3 Reps @ 75%
1 rd 3 Reps @ 85%
1 rd 3 reps @ 95%

Then:
60 reps - Air Squats

INTENSITY:
9-6-3 Reps of:
Clean (225/155)
KB Swing (2p/1.5p)
Calorie Row

RESET:
2 rounds:
10 Around the Worlds (45/25 - either direction)
10 Plyo Push-Ups
10 Suspension Y-Flies

Burpee Box Jump Fitness Workout #223

Day 33/56

CONDITIONING:
EMOM, 10 Minutes
1 Snatch + 2 Overhead Squats @ 65% Snatch 1RM

Then;
1 Round;
Max Reps Pull-Ups
Max Reps UB Toes to Bar

INTENSITY:
AMRAP, 7 Minutes
Burpee Box Jumps (24/20)

RESET:
30 Sandbag Over-the-Backs
10 Minute Sandbag Walk

Deadlift Fitness Workout #218

Day 26/56

CONDITIONING:
EMOM, 10 Minutes
3 Overhead Squats

4 sets x 55% 1RM
4 sets x 65%
1 set x 75%
1 set x 85%

Then;
5 Rounds:
 Max Strict Pull-Ups
2 Wall Walk-Ups
 Rest 30 seconds

INTENSITY:
21-15-9 Reps for Time of:
Deadlift (255/185)
Toes to Bar

RESET:
2 Rounds of:
50' Bear Crawl
10 Chest-to-Ground Push-Ups
Max Handstand

Overhead Walking Lunge Fitness Workout #215

Day 21/56

CONDITIONING:
EOMOM, 12 Minutes
(Every Other Minute On the Minute)
Max Effort Calorie Row

Then;
5 Rounds of:
2 Knees to Elbow + 2 Pull-Ups
Rest 30 Seconds

INTENSITY:
21-15-9 Reps for Time of:
Wall Balls
Bumper Overhead Walking Lunge (45/25)
Push-Ups

RESET:
2 Rounds of:
20 KB Orbits (either way)
10 Bumper Around the Worlds (45/25)
5 Toes to Bar

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)

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)

Hang Power Snatch Fitness Workout #137

Day 19/112

INTENSITY:
4 Rounds for Time of:
10 Hang Power Snatch (95/65)
5 Toes to Bar
10 Overhead Walking Lunges (95/65)
5 Calorie Row

RESET:
2 Rounds of:
15 High Kicks, right
15 High Kicks, left
10 Around the Worlds (45/25), right
10 Around the Worlds (45/25), left

AMRAP Muscle-Up Fitness Workout #125

Lindsey Valenzuela, first place in the 2013 SOCAL Regionals, working muscle-ups

The 2013 Women's SOCAL Regionals champ is coming to SVG FIT! Look for our interview with Lindsey Valenzuela coming up in the next few weeks!

Day 3/112

INTENSITY:
AMRAP 15 Minutes
2 Muscle-Ups
4 Toes to Bar
6 Thrusters (75/45)

RESET:
2 Rounds of:
400m Jog
10 Spiderman Lunges

Double Unders Chipper Fitness Workout #114

Day 42/58

INTENSITY:
For Time:
100 Double Unders
90 Push-ups
80 Sit-ups
70 Air Squats
60 Broad Jumps (6'/4')
50 Walking Lunges
40 Pull-Ups
30 Ring Rows
20 Toes to Bar
10 Burpees

RESET:
10 Minutes: Shoulder Work
4-Way Shoulder Stretch w/ Band
PVC Pass Through
PVC Flag Poles

Toes to Bar, Back Squat and 400m Run Fitness Workout #112

INTENSITY:
5 Rounds for time of:
10 Toes to Bar
15 Back Squats (155/115)
400m Run

RESET:
10 Minutes:
Work Handstand to Forward Roll; if you are good to go with the Forward Roll, complete:

2 rounds of:
4 Wall Walk-Ups
60s Handstand Hold
1 Forward Roll


Handstand to Forward Roll:


Progression to Forward Roll: 

Air Squats, Walking Lunge and T2B Fitness Workout #90

Day 8/58

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

RESET
2 Rounds of Bear Complex (45/35)
With a barbell and without setting it down, complete 7 sets of (this is ONE bear complex):
Squat Clean
Front Squat
Push-Press
Back-Squat
Push-Press

Rowing and Thrusters Fitness Workout #75

Day 105/112 

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

*Sub is 200' bear crawl

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

AMRAP Muscle-Ups Fitness Workout #45

Day 64/112

Intensity
AMRAP 15 Minutes
2 Muscle-Ups
4 Toes to Bar
6 Thrusters (75/45)

Reset:
2 Rounds of:
400m Jog
10 Spiderman Lunges

21-15-9 Fitness Workout #39

Day 56/112

INTENSITY:
21-15-9 Reps of:
Dumbbell Snatch (45/25)
Burpees
Toes to Bar

RESET:
2 Rounds of:
20 Good Mornings w/ band
20 Air Squats
20 Hollow Rock

Push-Up Fitness Workout #16

Phase 1 - Day 23/112

INTENSITY:
3 Rounds for Time of:
20 Toes to Bar
30 OH Walking Lunge Steps (45/25)
40 Push-Ups

RESET:
5 Wall Walk-Ups
60s Squat Bridge
5 Wall Walk-Ups
60s Cobra Pose
5 Skin-the-Cats

02 AUG 2012 - Run, KB Swings, Push-Ups, Wallballs, Toes-to-Bar

INTENSITY:
FOR TIME:
 3 Rounds: Run 400m
10 KB Swings (53/35)

Then;

 30 Push-Ups
 30 Wallballs
 30 Toes-to-Bars


RESET:
Work on adjustments to your shoulders and hips -
10 Sampson Lunge steps
10 Bench Dips
10 Cobra Push-Ups
60s Squat Bridge

22 JUL 2012 - Max Reps each of KB Push Press and Toes to Bar

HEAVY:
Overhead Squat
Between each set perform:<BR>
7 KB Swings (1.5p / 1p)
5 Goblet Squats (1.5p / 1p)

INTENSITY:
Complete 5 rounds:
1 Minute - Max Reps 2 Arm KB Push Press - 1.5 pood
1 Minute - Max Reps Strict Toes to Bar

Post total reps to comments for your score.

RESET:
3 Rounds of:
10 Hollow Rock
60s Plow Pose
60s Cobra Pose

18 JUL 2012 - Double Unders, Wall Balls, Toes to Bar, KB Swings, Deadlift

HEAVY:
Bench Press
Between each set perform:
6 SDHP (95/65)
6 Bench Dips

INTENSITY:
50 Double Unders
40 Wall Balls
30 Toes to Bar
20 KB Swings (2p/1.5p)
10 Deadlift (255/185)

RESET:
2 Rounds of:
60s Plank
Max Effort Wall Sit
Max Push-Ups

12 JUN 2012 - Heavy Deadlift

HEAVY:
Dead Lift
Between each set, perform:
5 Burpees
4 Toes to Bar

INTENSITY:
Rest Day

RESET:
2 Rounds of:
14 Landmine Obliques (1 side, 1 rep)
12 Sand Bag Cleans
10 Kettlebell Woodchops