Warmup:
Coach Led
Strength:
Back Squat 5-5-5-5-5-5
(this is de-loading time, go light and work on form)
Workout:
"Starscream"
32 Burpee Box Jumps
32 KB Swings
32 Double Unders
32 Back Squats
32 Thrusters
32 Pushups
32 Situps
32 Lunges
32 Ball Slams
300m Run
Day 15 of the Plank Challenge: 90 Second Hold
Bee: 27:35
ReplyDelete18" Burpee Box Step Ups
50m Run instead of DU
35# KB Swings
33# Back Squats
33# Thrusters
Pushups
Situps
Lunges
12# Ball Slams
300m Run
Sideswipe: 19:17
12" Burpee Box Jumps
Double Unders
26# KB Swings
15# Back Squats
15# Thrusters
Pushups
Situps
Lunges
10# Ball Slams
300m Run
Grim: 37:08
20" Burpee Box Jumps
Double Unders
35# KB Swings
45# Back Squats
45# Thrusters
Pushups
Situps
Lunges
14# Ball Slams
300m Run
Barricade: 21:29
ReplyDelete18" Burpee Box Jumps
Singles x 3
35# KB Swings
65# Back Squats
65# Thrusters
Pushups
Situps
Lunges
14# Ball Slams
300m Run
Jolt: 22:58
24" Burpee Box Jumps
Double Unders
26# KB Swings
45# Back Squats
45# Thrusters
Pushups
Situps
Lunges
14# Ball Slams
300m Run
Starscream: 11:01
2 Rounds
800m Run
15 HPC-53#
10 Ring Rows
Shockwave: 12:52
15 HPC-83#
10 Ring Rows
Swerve: 19:22
ReplyDelete20" Box Jumps
Double Unders
35# KB Swings
45# Back Squats
45# Thrusters
Pushups
Situps
Lunges
12# Ball Slams
300m Run
Maritza: 21:20
18" Burpee Box Jumps
Double Unders
26# KB Swings
Air Squats
33# Push Press
Pushups
Situps
Lunges
10# Ball Slams
300m Run