Skills
- 10m sprints – 10 repeats
Conditioning
- Row 10 calories
- 10 wall balls (20/14)
- 10 box jumps (20″)
- 10 push press (75/55)
- 10 sumo deadlift high pull (75/55)
- AMRAP 10 minutes
Strength:
- Power Snatch 5-5-5-3-3-3
Workout:
As many rounds as possible in 12 minutes:
- 5 SDLHP (95/65)
- 10 Pushups
- 20 double-unders
Strength:
- Weighted pullups 5×5
Conditioning:
- 21 SDHP (Sumo Deadlift High Pull) 75/55
- 21 Push Jerks 75/55
- 18 SDHP
- 18 Push Jerks
- …
- 9 SDHP
- 9 Push Jerks
- 6 SDHP
- 6 Push Jerks
Strength:
- 3x Max reps knees-to-elbows (rest 2-3 mins between sets)
Workout:
AMRAP, 20 minutes:
- 10 thrusters (95/65 lbs)
- 10 SDLHP (95/65 lbs)
- 10 KB swings (32/24 kg)
‘Fight Gone Bad’
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
- 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 (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Perform 3 rounds of “Fight Gone Bad”
Workout of the Day:
Strength:
- Weighted pullups: 6-6-6
Workout:
5 rounds for time:
- Row 200m
- 5 SDLHP (135/95)
- 7 DL (275/185)