Every Minute on the Minute for 10 Minutes complete
odd: 5 Strict Press @ 70% 1RM
even: 8 Bent over KB rows per arm
Complete for time
500m Row
40 KB Swings (24/16)
30 Handstand Pushups
20 Box Jumps
10 KB snatch Read more »
For time with a partner, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc Read more »
Open workout 16.1!!
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb Read more »
With a partner complete:
2000m Row
10 Rope Climbs
800m sled pull together(160/115lb)
1 Mile run Together
resting partner during the row will hold a plank Read more »
1.Every Minute On the minute for 10 rounds
Even Minutes
3 Hang Power Cleans
3 Jerks @65%
Odd Minutes:
10 Perfect push ups
2.For 8 Minutes Complete as many rounds as possible of the following:
10 Toes to bar
30 Double unders Read more »
With a partner complete as Many rounds as possible in 24 minutes of:
800m Run together
50 Kettlebell swings (32/24kg)
50 Pistols/sub goblet squats
50 Hand Stand Push ups
50 Burpees Read more »
1.Every Minute On the minute for 10 rounds
Even Minutes:
@70%
2 Hang Squat Snatch
2 Sqaut snatch
Odd Minutes:
8 DB/KB Strict press each arm
Heavy as possible
2.Complete for time
21-15-9
Pull ups
Should to over head(95/55lb)
rest 5 mInutes
21-15-9
box jumps
sit ups Read more »
No class this morning. Come out to the 2nd Annual 2/20 Memorial Workout honoring APD heroes David Ezernack & Jay Carruth, EOW: 2/20/2003, at 10am at the Alexandria Police Department Station. Read more »