Wall Walk-Up Fitness Workout #232

Day 49/56

CONDITIONING:
3 Rounds
10 Front Squats (bar only)
30 Sec Hold at the bottom of last FSQT

INTENSITY:
AMRAP, 12 Minutes
3 Wall Walk-Ups
9 GHD Sit-Ups
18 KB Clean (1p / .5p)

RESET:
16 Samson Lunge + Twist Steps

100' Handstand Walk - when/if you fall, position your hands where your body fell the furthest from the finish line.

Dumbbell Split Jerk Fitness Workout #208

Day 12/56

CONDITIONING:
5 Rounds of:
Bear Complex (65-70% of your push-press 1RM)
Rest 1 Minutes

Bear Complex is as follows:
1 power clean
1 front squat
1 push-press
1 back squat
1 (back) push-press

Note: Each Bear Complex is a set of 7 reps without setting down the bar.
Penalty: 5 burpee pull-ups for each time you have to drop the bar during the set of 7.

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Reps for Time of:
Dumbbell Split-Jerk (45s/25s - each rep from the shoulders)
Push-Ups
2-Count Mountain Climbers (left/right is one rep)

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 KB Windmills

Wall Balls and Sprinting Fitness Workout #152

Day 46/112

SKILL WORK:
 For 15 Minutes:
 Work on GHD Sit-Up form.
 5 GHD Sit-Ups
 Rest 60 Seconds and add 1 rep

Then;
Weighted Pull-Ups
 For 15 Minutes:
 Work on weighted pull-ups using dumbbells, vest or kettlebells.
 1 Strict Pull-Up
 Rest 60 Seconds and add weight

INTENSITY:
AMRAP, 7 Minutes
4 2-For-1 Wall-Balls
2 Wall Walk-Ups
100' Sprint

RESET:

Hip Mobility work as instructed at http://mobilitywod.com

Heavy Deadlift Fitness Workout #117

Day 45/58

INTENSITY:
9-6-3 Reps of:
Deadlift (285/225)
2-for-1 Wall Balls (20/14)
Turkish Get-Up (1.5p/1p)

RESET:
3 Minute AMRAP
Wall Walk-Ups

2 Minute AMRAP
Box Jumps (24/20)

1 Minute AMRAP
Calorie Row

Rest up to 60s between AMRAPs

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

18 MAY 2012 - Back Squat, Weighted Push-Ups

HEAVY:
Backsquat
Between each set peform:
2 Bar-Facing Burpees
3 Wall Walk-Ups

Then;
Weighted Push-Up

Use the Reps and Load information to the right. If you do not know your 1RM Weighted Push-Up, find it.

INTENSITY:
Rest Day

RESET:
Max Reps, Toes-to-Bar
Max Reps, Clapping Push-Ups