Full Extension
The Landing
"Tag Team"
3 Rounds of:
Row 250m #10 / 200m #7 (TRIGGER)
KB Rack Hold @ 2 x 53lb / 35lbs / 20lbs
Box Jumps @ 24" / 20"
SDHP @ 75lbs / 55lbs
Ring Pushups / FLR (only do 10 pushups)
Plank Walkup
Rope Pull and Run @ 150lbs / 100lbs
Inbred Cousins @ 25lb dball / 12lbs
Step Ups on 20" @ 2 x 30lb dumbbells / 20lbs /12lbs
Rope Pull and Run @ 150lbs / 100lbs
Inbred Cousins @ 25lb dball / 12lbs
Step Ups on 20" @ 2 x 30lb dumbbells / 20lbs /12lbs
Pushpress @ 2 x 25lb dumbbells / 15lbs
Farmer Carry @ 2 x 70lb kb's / 35lbs
1 Round equals each player at the "Trigger" station.
1 Round equals each player at the "Trigger" station.
No rest between rounds.
Move quickly out of the C2 so that rest is limited for all other players.
Post your thoughts on the workout. Could it have been more effective with any changes? If so, what?
Post your thoughts on the workout. Could it have been more effective with any changes? If so, what?
I'm excited. I really like these workouts!
ReplyDeleteAnd Worlock, nice pictures-you were showing off Monday to our Sensei.
good one!! Liked it alot.
ReplyDelete11 people at once. that might be a record for us.
ReplyDeleteHill Run Workout:
ReplyDelete5 rounds of the following:
100yd Hill Sprint up Jog Back
20 KB Swings @ 16kg