Saturday December 14, 2019

A) Deadlift

5 x 5reps
Goal is +5kg on last time you completed this format

B) GHD Sit-ups
3 x 15reps
No GHD, 3 x 21 Medball Sit-ups

C) Russian Swings
3 x 30 Swings
Sets to be unbroken, pick your own load
1:30 Rest between sets

D) Single Arm Overhead Walking Lunges
21-15-09
Power Snatch, 50/35kg
Box Overs

E) Filthy Fifty
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

← Back to Blog