Back Squat – 75% – 5 x 5
Block Clean (knee) – 70% – 5 x 3
Clean Pull – 90% (of clean) 4 x 3
SLDL – 60% (of back squat) 3 x 5
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wallball Shots: 20/14, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 (Reps)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
By Spunky January 16, 2013 - 05:48
WOOOOOOHOOOO! Can’t come tomorrow but I can’t wait to do this bad boy Thursday!!! Sweet misery. I love it!