Skill: Back Squat 10 Minutes Per Station with 1 MInute OFF in between. Station 1: Back Squat (M: 100lbs W: 70lbs) Station 2: Rope Climbing (1 full climb = 10 reps) or scaledown climb Station 3: Chin Up 3 TEAMS (1 team per station) The most total points wins (1 point = 1 rep)…
Skill: Deadlift Workout: Deadlift – 50 reps (any breakdown) Then 3 rounds of the following: DB Shoulder Press – 8 reps Step Up – 8 reps/side Ring Pushup – 8 reps…
1 Minute (High Intensity) Per Station (rest when needed). AIr Bike Jumping rope / Jumping Jacks High Knee Ladder Battling Rope Air Row Perform for one min, rest in between as much as needed. Complete a total of 2 rounds then finish it off with 15 Burpees…
Wall Ball Reverse Band Fly Walking Lunges – 1 lap 20-15-10-5 For Time…
Every min on the min for 15 min: Beginner: 5 Body Row 5 Pushup 5 Squats Finisher: Any ab exercises (30 reps) Elite: 3 Chin Up 7 Pushup 10 Goblet Squat Finisher: Any ab exercises (30 reps) …
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DICE WORKOUT The dice “dots” represents the exercises below: 1. DB Thrusters – 20 reps (no less than 15lbs) 3. Rope Climbing 1 rep (or scaledown – 15 reps) 4. Shoulder DB Press – 10 reps (no less than 15lbs) 5. Body Row – 12 reps (low) 6. Hamstring Curl (stability ball) – 20 reps ...…
50 Burpees for time OR 1 lap 20 pushup 20 squat 5 rounds FOR TIME…
Skill: DB Chess Press Workout: DB Chest Press – 8 reps Sandbag Squat – 12 reps Ab Sit Up – 20 reps Note: Must rest a full minute before starting the next round. Complete as many rounds as you can in 25 minutes…
Workout: Sandbag Squats (heavy) – 30, 20, 10 Body Row (low) – 30, 20, 10 Hamstring Curl (Butt Up) – 30, 20, 10 Burpees (x5) 1 lap (fast) 3 rounds Finisher: Hang for as long as possible New (2nd) location in East Hanover…
