A.
60s x 25sets
8 Rounds
30s Rowing/Bike
Rest 30s
30s Amrap
Box Jumps
Rest 30s
30s AMRAP
DB Clean & Press
Rest 30s
30s AMRAP
Burpees
Rest 30s
30s Jump Rope
Rest 30sScoring: Not Scored
December 7, 2018 – Fit For Life
Push & Pull
Push and Pull
A. Alternating Sets: Shoulder Press, Bent-Over Barbell Row, Prowler Push
4 sets of:
A1. 6 Shoulder PressesRest as neededA2. 6 Bent-Over Barbell RowsRest as neededA3. Prowler PushPerform every 2.00Start a set every 90 seconds
B.
50-40-30-20-10 Reps for Time:
– Air Squat
– AbMat Sit-Up
– One-Arm Kettlebell Swing
December 6, 2018 – Fit For Life
Push & Hinge A1
Functional Body Building
&
Metcon
A. Deadlift 5-5-3-3-1-1
Every 2 minutes, for 12 minutes (6 sets):
Deadlifts
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 1 rep
– Set 6 – 1 rep
B.
Every 4 minute for 20 minutes (5 rounds):
– 10 Deadlifts @ 70%
– 15 Burpees
December 5, 2018 – Fit For Life
Str Speed & Skills 2
Str Speed & Skills
A. Turkish Get-Up 2RM
Within 10 minutes:
2 Turkish Get-Ups @ 100%
B. Front Squat 5 x 10
Within 15 minutes:
Front Squat
– 5 sets of 10 reps
Rest as needed
C.
As Many Rounds and Reps as possible in 10 minutes:
– 10 Toes to Bars
– 15 Kettlebell Swings
– Run 200 meters
December 4, 2018 – Fit For Life
A. Power Clean 8 x 4
Within 16 minutes:
Power Clean
– 8 sets of 4 reps
Rest as needed
B.
5 Rounds for Time:
– 10 Bent-Over Barbell Rows
– 5 Handstand Push-Ups
– 50 Double-Unders
December 3, 2018 – Fit For Life
A.
60s x 25sets
5 Rounds
60s Rowing/Bike
Rest 60s
60s Amrap
Box Jumps
Rest 60s
60s AMRAP
DB Clean & Press
Rest 60s
60s AMRAP
Burpees
Rest 60s
60s Jump RopeScoring: Not Scored
November 30, 2018 – Fit For Life
Press & Carries
Str Speed & HS
A. Alternating Sets: Barbell Bench Press, Prowler Push
5 sets, starting a set every 2 minutes, of:
A1. 5 Barbell Bench PressesA2. Prowler Push 30 meters
B. 14 minute AMRAP of Double Kettlebell Deadlifts, Farmers Walks, and Box Step-Ups
As Many Rounds and Reps as possible in 14 minutes:
– 20 Double Kettlebell Deadlifts
– Farmers Walk 60 meters
– 20 Box Step-Ups
October 12, 2018 – Fit For Life
Str Speed & HS
Str Speed & HS
A. Alternating Sets: Hang Power Snatch, Wall Walk
6 sets, starting a set every 2 minutes, of:
A1. 6 Hang Power SnatchesA2. 5 Wall Walks
B. 10 minute AMRAP of Hang Power Snatches, Hand Release Push-Ups, and Suitcase Carries
As Many Rounds and Reps as possible in 10 minutes:
– 6 Hang Power Snatches
– 8 Hand Release Push-Ups
– Suitcase Carry 60 meters
October 9, 2018 – Fit For Life
Str Speed & Skills 2
Str Speed & Skills
A. Alternating Sets: Hang Squat Clean, Supine Banded PVC Straight Arm Pulldown
6 sets, starting a set every 90 seconds, of:
A1. 4 Hang Squat CleansA2. 10 Supine Banded PVC Straight Arm Pulldowns
B. 5 Rounds For Time of Hang Power Cleans, Front Squats, and Toes to Bars
5 Rounds for Time:
– 12 Hang Power Cleans
– 9 Front Squats
– 6 Toes to Bars
October 5, 2018 – Fit For Life
Str Speed & HS
Str Speed & HS
A. Alternating Sets: Hang Squat Clean, Wall Walk
6 sets, starting a set every 90 seconds, of:
A1. 6 Hang Squat CleansA2. 5 Wall Walks
B. 14 minute AMRAP of Running, Alternating One-Arm Dumbbell Snatches, and Hanging Knee Raises
As Many Rounds and Reps as possible in 14 minutes:
– Run 100 meters
– 6 Alternating One-Arm Dumbbell Snatches
– 12 Hanging Knee Raises