Warm up: 400 Meter Run, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar
1. Front Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5
*Increase weight to 1 rep then decrease weight to 5 reps
2. For Time:
30 Muscle Ups
OR
For Time:
50 Pull ups
50 Dips (Ring or Dip Bars)
Warm up: 500 Meter Row, Then: 2 Rounds of: 10 Air Squats, 10 Hand Hops
1. Every minute on the minute for 20 minutes:
1st minute: 1 Push Press + 2 Front Squats
2nd minute: 2 Bench Press
2. For Time:
800 Meter Run
800 Meter Row
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows
2 Power Snatch + a set of unbroken Pull ups
2. For Time:
30 Wallballs @ heavy
30 Wallballs @ lighter
*If you drop the ball OR stop doing wallballs you must do 5 wall climbs*
Warm up: 3 rounds: 5 Glute Ham Raise, 5 Burpees
15 Rounds for Time:
1 Clean + 1 Front Squat + 1 Thruster
2 Muscle ups
3 Handstand Push ups
4 Pistols (2 Per leg)
Warm up: 500 Meter Row, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps
1. Every 90 seconds for 8 sets (12 minutes):
2 Power Cleans + 1 Jerk
2. As many Rounds as possible in 12 minutes:
12 Push Press
24 Double Unders
12 Calorie Row
Rest 3 minutes
As many Rounds as possible in 5 minutes:
5 Hang Power Cleans
5 Burpees over the bar
Warm up: Run 400 Meters, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar
*Increase weight to 1 rep then decrease weight to 5 reps
2. For Time:
10, 8, 6, 4, 2
Chest-to-bar Pull ups
Box Jumps
Glute Ham Sit ups
Masters Mayhem! Great job everyone! We have some bad ass Geezers at Havoc!!
Warm up: 50 kettlebell figure 8’s
8 Cal row + 2 Deadlifts x 2 rounds
6 Cal row + 4 Deadlifts x 2 rounds
8 Cal row + 6 Deadlifts x 2 rounds
Rest 2 min and add some weight
7 Cal row + 1 Deadlift x 2 rounds
6 Cal row + 2 Deadlifts x 2 rounds
5 Cal row + 3 Deadlifts x 2 rounds
2. For time:
300 Meter run
40 Toes to bar
300 Meter run
SONY DSC
Warm up: 1000 meter row
Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Warm up: 200 meter run / 30 kb swings
2. “Mannie”
50,40,30,20,10
Double unders
Situps
*Begin each set with 6 Power snatches @ 135 / 93
Warm up: 2 rounds of – 12 Pushups / 12 situps / 12 back extensions
2. 12 Rounds for time of:
1 Muscle up
2 Power clean and jerks
