Tag: functionalfitness

A. 3-2-1 Wave, Deadlift. Start at 80% 1 RM. B. 21-15-9-6-3 for Time: Pull-ups Front Rack Lunges (L/R = 2) Finish with 20 Sandbag Sit-ups RX: 50/30 lb Sandbag

A. 3-2-1 Wave, Back Squat. Start at 80% 1 RM. B. 12 min AMRAP: 8 KB Swings (70/53 lb) 10 Sandbag Clean and Press 12 Box Jumps RX: 70/50 lb Sandbag

A. As Many Rounds as Possible in 16 mins: 30 Mountian Climbers 15 KB Swings 15 Burpees + KB Snatch 10 Turkish Getups RX: 53/34 lb KB B. 5-5-5-5 Shoulder Press. Work to 80% 1RM.

A. 5-4-3-2-1 Deadlift, start @ 80% 1RM. B. 10 min AMRAP: 200m Row 10 Power Cleans (135/95) 10 Pull-ups

A. 5-4-3-2-1 Front Squat, start @ 80% 1RM. B. 3 min AMRAP: 10 Push-ups 10 Sandbag Snatch Rest 1 min, then: 3 min AMRAP: 10 Front Squat 10 Deadlift Rest 1 min, then: 3 min AMRAP: 10 Shoulder Slams 10 Sandbag Sit-ups RX: 50/30 lb Sandbag

A. 20 min AMRAP: 10 Pull-ups 15 Sandbag Power Clean 20 Sandbag Deadlifts RX: 70/50 lb Sandbag B. 5-4-3-2-1 Shoulder Press

A. 3-2-1 Wave, Squat Clean. Start @ 80% 1RM. B. 4 Rounds for Time: 5 Strict Muscle-ups 10 Sandbag Sit-ups RX: 70/50 lbs Sandbag

A. 16 min AMRAP: 16 Single Arm KB Swings (8 each arm) 14 Sandbag Deadlift 12 Push-ups 50 Double-unders RX: 1.5/1 pood KB 70/50 Sandbag B. 3-2-1 Wave, Shoulder Press. Start @ 80% 1RM.

A. 5-4-3-2-1 Back Squat. Start @ 70% of 1RM. B. 4 min AMRAP: 10 Sandbag Back Squat 10 Sandbag Push-up Pull-under Rest 1 min, then 4 min AMRAP: 8 Squat Clean 10 Sandbag Situps RX: 50/30 lb Sandbag

A. Run 5K B. 3-3-3-3-3 Weighted Pull-up