As Many Rounds As Possible in 20 minutes: (AMRAP)
10 wall ball w/ 20lbs
10 push ups w/ hands off at the bottom
10 Dead Lift w/ 75% of your body weight
Matt Raby: 10 rounds
8 rounds of 20 seconds on and 10 seconds off of Burpees
*Your score is the lowest number you get in any of the 20 second intervals
Neitling: 7
For time:
21-15-9
Deadlifts (60% or your 1 Rep Max)
Box Jumps
Then, for some frosting
: 25 Burpees
The clock does not stop until the burpees are done.
Just because it’s Saturday doesn’t mean you should sit around all day.
Do this-
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
If you don’t have a rower run 240 meters instead. If you don’t have a treadmill, ask Google where the closest 120 meters is (so you can go there and back for 240 m), then go run outside in the rain, cause you’re a badass and a little bit of rain doesn’t bother you.
This guy in the picture stopped sitting around on Saturdays and now he looks like this.
For time:
500 meter row
30 presses (shoulder to overhead anyway) 45# dumbbells
30 burpees
30 hang squat cleans with 45# dumbbells
30 pull ups
500 meter row
*You can thank Abe for this one
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood (55#)
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
*Once you feel confident with 1.5 pood you can move on to this
Bar hopping burpee Demo: Click Here
Workout:
5 rounds
5 Squat Clean and Jerk w/ 135lbs
10 Bar Facing Burpee’s
** Sta. 6 crew: 9:50 to 10:45 minutes
Workout:
5 complete round w/ approx. 3 min rest in-between
1 Shoulder Press w/ 135lbs
3 Thrusters w/ 115lbs
5 Squat Clean w/ 135lbs
7 Power Cleans w/ 145lbs
9 Dead Lift w/ 225lbs
*If available, set up 5 bars with appropriate weight so you can progress through each movement as fast as possible.
** Scale weight as needed
For time:
500 meter row or 400 meter run
50 sit ups with feet anchored
500 meter row or 400 meter run
40 hand release push ups (hands off of the ground at the bottom of every rep)
500 meter row or 400 meter run
30 one arm dumbbell or kettlebell squat snatch (15 each arm, 40# Rx, pic appropriate weight)
500 meter row or 400 meter run
20 over head squats (95# Rx, pick appropriate weight)
For Time:
75 Meter run with a 6′ fence jump after each 50 rep excercise below
50 Backwards walking lunge
50 Box Jumps
50 Hang power cleans w/ 40lbs DB”s
50 Push Press
50 Wall Balls w/ 25lbs ball
50 Knees to Elbows
50 Ring Rows
50 Burpees
50 GHD Situps
50 Back extensions
*We used the entrance fence at Station 6
Sta. 6 -A crew: 42-45 min
For Time:
*Either receive the bar in a full squat once you’ve cleaned it, or power clean the bar and then squat. Your choice.
Local 1592 Fitness Training 