Guys, grab a 20lb med-ball, ladies grab a 14# ball. At 3-2-1 Go, pick your ball up and you hang on to it until you're finished.
Run 200 meters
20 MB push-ups
Run 200 meters
20 MB Squats
Run 200 meters
20 MB Bupees
'Love Your Med-Ball'
Guys, grab a 20lb med-ball, ladies grab a 14# ball. At 3-2-1 Go, pick your ball up and you hang on to it until you're finished. Run 200 meters 20 MB push-ups Run 200 meters 20 MB Squats Run 200 meters 20 MB Bupees
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Performance
For time: 12 Deadlifts 9 Hang Power Clean 6 Jerk Round 1 at 95/55lbs Round 2 at 115/75lbs Round 3 at 135/ 95lbs Drop reps to 9-6-3 Round 4 at 155/115lbs Round 5 at 185lbs/135lbs Fitness For time: 12 Deadlifts 9 Hang Power Clean 6 Jerk 5 Rounds at 115/75 or 95/55 Pick your kettle-bell weight, grab a pair, and take them outside :-)
Rx=70/55, S1=55/35, S2=35/15 50 Yard farmer carry 50 Russian KB swings 50 Yard farmer carry 50 Goblet squats (obviously with your KB) 50 Yard farmer carry 50 Push-ups on you KB (flipped onto its handle) 50 Yard farmer carry 'The Smoker'
50 yard over-head lunges 20 hang power cleans 50 yard front-rack lunges 20 push presses 50 yard back-rack lunges 20 dead lifts *All work will be performed with the same barbell, so choose wisely. Rx = 95#-men/65#-women Scale 1 = 85#-men/55#-women Scale 2 = 75#-men/45#-women Open gym Friday
However, if you need something to do, here it is. 3 Rounds of: 100 Double-unders (300 singles) 7 Hang Power-clean & jerks (135/95) Performance:
5 rounds for time of: 20 Kettlebell swings, 2 pood 20 Sit-ups 20 Wall-ball shots 20 Knees-to-elbows Fitness: 4 rounds for time of: 20 Kettlebell swings, 2 pood 20 Sit-ups 20 Wall-ball shots 20 Knees-to-elbows 3 rounds of:
Max reps of body weight bench press -then- Max reps of body weight front squats 2015 CF Games Masters Event 3
Performance:
10 rounds for time of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups Fitness: 10 rounds for time of: 5 push-ups 10 air squats 15 ring-rows Performance:
42-30-18 reps for time of: Wall-ball shots (20#/14# ball) Sumo deadlift high pulls (with 75#/45# bar) Lunges (with 75#/45# bar in back rack position) Push presses (with 75#/45# bar) Ring rows Fitness: 21-15-9 reps for time of: Wall-ball shots (20#/14# ball) Sumo deadlift high pulls (with 75#/45# bar) Lunges (with 75#/45# bar in back rack position) Push presses (with 75#/45# bar) Ring rows |
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