July 19

Filthy Fifty

50 Box jump, 24 inch box
50 Calorie Row
50 Kettlebell swings, 1.5 pood
Walking Lunge, 50 steps
50 GHD
50 Hang Snatch, 75 pounds
50 Back extensions
50 Pull-ups
50 Burpees
50 Double Unders

July 6 – The Bear

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

 

core cool down – bruce lee abs