Tuesday 31/01/17
10-10-10 Dead Lift 5 x 300m Ski Erg Between Sets Then 6 Rounds – 40m Dog Sled @ 90/55lbs – 12/10 Cals
10-10-10 Dead Lift 5 x 300m Ski Erg Between Sets Then 6 Rounds – 40m Dog Sled @ 90/55lbs – 12/10 Cals
7 Rounds – 1st Minute: 4 Back Squats – 2nd Minute: 10 Push Ups Then 5 Rounds – 21 Goblet Squats – 15
For Time – 25 Push Ups – 50 Air Squats – Stairs and Hill Run – 25 Push Ups – 50 Air Squats – Stairs
3 x 3 Dead Lift 5 x 20 Abmat Sit Ups Between Sets Then “Tyler” 5 Rounds – 7 Muscle Ups
In teams of 5 or 6, complete approx. 2km of running with 2 Sandbags @ 30kg and 20kg, and a 14lb Medicine Ball starting and
5 Rounds (Not Timed) – 3 Wall Climbs – 7 Bent Over Barbell Rows – 11 Cals Air Bike – 40m Dog Sled (Increasing Weight)
3-3-3-3-3 Front Squat 4 x 10m Banded Walks Between Sets Then For Time – 10 Bar Facing Burpees – 20 Box Jumps
5 x 5 Strict Press 5 x 1 Minute Planks Between Sets Then 6 Rounds (20 Minute Time Cap) – 20 Push
3 Rounds – 25 KB Swings @ 24/16kg – 25 Burpees – 25 KB Swings @ 24/16kg – Hill Run **During 3rd round hill