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A1) Thruster - 5
A2) Push Press - 5
A3) Front Squat - 5
Weight at 65/105. Rest 90 seconds in between sets. Try to do unbroken
B1) Single Leg Jump Rope - 100 each leg
C1) High Box Jump - 2x8 - step Down with another box
C2) Med Ball Squat Throws - 2x8 - Heavy...(should be able to get ball close to ceiling)
D1) Decline Bench - 3x12 @ 60%
D2) Sumo DL - 3x12 @ 60%
E1) Bulgarian Split Squat w/goblet - 3x15 each @ 20% of Front Squat
E2) Band Upright Row - 3x15
F1) Trapbar OH Press - 3x15 (rack it)
F2) BB French Press - 3x15
F3) 1/2 Kneeling Lateral Raise - 3x15
Ab Mat for all exercises that are not holds or SB:
30 Sit Ups
30 Second High Plank on SB
30 V Ups (single leg would be 15 each)
30 Stir The Pots on SB (15 each direction)
30 Bicycle Crunches (60 touches)
30 Knee Tucks on SB
30 Double Crunches
30 Hamstring Curls on SB
3 Person Team on one Ski:
3 Rounds of: 45 Seconds on/1:30 off. Each person goes three times at 45 seconds.
One person works, other two rest, then you will shift through the other two individuals.
Accumulate as many calories, as possible.
Record total calories and partners in notes.
1 Minute Bent Arm Hang from Rack