-then-
5 rounds for time of:
5 burpees
10 pushups
20 Double-unders (60 singles)
5x3 Squat Cleans (try to add weight each set of 3)
-then- 5 rounds for time of: 5 burpees 10 pushups 20 Double-unders (60 singles)
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5 Rounds of:
20 Wall-ball shots (20/14) 5 Med-ball burpees * we will do it outside weather permitting.* Working outside, sidewalk to sidewalk...
10 kettlebell sumo deadlift high pulls Run 50m to other sidewalk 10 push-ups Run 50m back 10 kettlebell swings (Russian) 3 rounds 5 Rounds for time of:
15 Toes-to-Bar 15 Ring-Rows 15 Ring-Dips 5 Burpees Buyout - 100 Double-unders 12 min amrap
1 clean 155/105 2 chest to bar pull up 2 clean 4 c2b 3 clean 6 c2b etc..... "Birthday Burpees"
10 Minute AMRAP of: 10 Sumo deadlift high pulls (115/75lbs) 10 Burpees, jumping over the barbell Performance and Fitness
Bench Press (5-5-5) Bench Press (3-3) Bench Press (1-1) Dumbell Row (7 x 10) Bench Press weights should get progressively heavier as the number of reps goes down. 5 Rounds for time of:
10 Hang Squat Snatches (95/65) 10 Ring Rows 10 Ring Dips Deadlift 10-5-3-1-1-1-3-5-10 reps
Score = Total weight moved *Example: Both sets of 10 done at 225lbs = 4500lbs, both sets of 5 done at 275lbs = 2750lbs, both sets of 3 at 315 = 1890, and 3 sets of 1 at 365lbs = 1095, so total score would be 10,235lbs. -then- Buyout is 50 double-unders (150 singles) and 25 situps 20150818-TueBCSO
Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. |
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