New cycles for fit and strong!
WORKOUT I:
4 Squat Clean Thrusters (143#/205#)(Use 80% 1RM Push Press)
1 Legless Rope Climb (No Jump Allowed, Scale - 2 w/ Legs OR 2 Seated)
3 Squat Clean Thrusters (143#/205#)
1 Legless Rope Climb
2 Squat Clean Thrusters (143#/205#)
1 Legless Rope Climb
(5 minute cutoff)
A Deadlift + Hang Clean OR a Power Clean are allowed on this one before setting up for your Thruster...
REST 2 MINUTES
WORKOUT 2:
Perform as many KB Swings (35#/53#) as possible in 4 minutes... Every time you take a break it's a 5 Burpee penalty...
REST 1 MINUTE
WORKOUT 3:
Complete as many Calories on the Rower in 2 minutes...
POST YOUR TOTAL TIME, TOTAL REPS AND TOTAL CALORIES TO COMMENTS
2 comments:
2 rep heavy snatch from the floor...
- Up to 165 and 1 rep at 170#
Pull up workout for Monday...
Emotm for 6 mins - 1 Weighted Chin Up for volume and for weight...
- 70, 85, 105, 78, 88, 98#
- 524# total and 105# Max
Tried out the Games final subbing what I needed to sub out...
3 L Sit Legless Rope Climbs
24 calorie Row
16 calorie Bike
8 DB Clean and Push Press (70s)
- 4:23
REST 2 MINS
12 Kipping HSPUs (10" Deficit)
24 Calories on the Rower
16 Bike Calories
80 Foot Farmers Carry (185# each)
- 5:21
JVB
4:42 (195#)
43 KBS rx
34 cals
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