20 September 2016 Fitness

20 September 2016 Fitness

Strength
Back Squat
6 x 8
Every 3 Minutes

Workout of The Day

7 Minute AMRAP
Buy-in: 50 Wallballs 20/15
12 Deadlifts 185/135
12 Lateral Burpees
Rest 3 Minutes

6 Minute AMRAP
Buy-in: 35 Wallballs 20/14
9 Deadlifts 225/155
9 Lateral Burpees
Rest 3 Minutes

5 Minute AMRAP
Buy-in: 20 Wallballs 20/14
6 Deadlifts 275/185
6 Lateral Burpees

Wednesday

For Quality, Not for Time

30 Strict Toes to Bar
1 Mile Jog
2000 Meter Row
20-30 Minutes of Mobility
30 GHD Sit Ups
2000 Meter Row
1 Mile Jog

Thursday

For Quality, Not for Time

50 Sledgehammers

Max Distance Handstand Walk

10 Rope Climbs

50 Tricep Extensions
50 Strict Pull Ups
Break it Up into minimal sets and rest as needed

Single Arm Row
6 x 10
French Press
6 x 10
Every 2:30 Minutes

10 Minute AMRAP
5 Pull Ups
5 Wall Walks
Backwards Bear Crawl (5 – 6′ Mats, 30′)
5 Tire Flips
5 Tire Jumps

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