3 Rounds:
15 Power Cleans (115/85)
20 Pushups
Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders (150 singles)
Directly into 1 Round:
50/35 Calorie Assault Bike
*You may start at different parts of the workout to accommodate only two bikes
Conditioning: "Undercover"
3 Rounds: 15 Power Cleans (115/85) 20 Pushups Directly into 2 Rounds: 27/21 Calorie Row 75 Double-Unders (150 singles) Directly into 1 Round: 50/35 Calorie Assault Bike *You may start at different parts of the workout to accommodate only two bikes
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Strength & Conditioning: "Bar Star" For Time: 21 Overhead Squats (115/75) 21 Bench Press (175/115) 21 Deadlifts (225/155) -then- 15 Overhead Squats (155/105) 15 Bench Press (205/125) 15 Deadlifts (275/165) -then- 9 Overhead Squats (185/125) 9 Bench Press (225/145) 9 Deadlifts (315/205) Accessory Work:
3 minutes max reps of Toes-2-Bar (scale=situps) Strength: Deadlift 10 reps deadlift 185/135 8 reps deadlift 205/145 6 reps deadlift 225/165 4 reps deadlift 275/185 2 reps deadlift 315/225 * Rest 1 minute between sets Conditioning "Wall Street"
3 Rounds: 800m Row 40 Kettlebell Swings (53/35) 40 Wallballs (20/14) Strength:Barbell Cycling - "Beast Builder V1" On the Minute x 6: Min #1 - 6 Hang Squat Cleans + 1 Push Jerk Min #2 - 5 Hang Squat Cleans + 2 Push Jerks Min #3 - 4 Hang Squat Cleans + 3 Push Jerks Min #4 - 3 Hang Squat Cleans + 4 Push Jerks Min #5 - 2 Hang Squat Cleans + 5 Push Jerks Min #6 - 1 Hang Squat Clean + 6 Push Jerks Barbell Loading - 55% of your push jerk 1RM Conditioning: "Cement Mixer"
Every 3:00 for 7 Sets: 400 Meter Run 12 Toes to Bar Our *slowest* of the seven rounds is our score for the day. Strength & Conditioning
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