Author Archives: cpiazza

For Time: Run 400 meters Body weight bench press, 30 reps Run 800 meters Body weight bench press, 20 reps Run 1 mile Body weight bench press, 10 reps

For time, 21-15-9 Dead lift, 225 pounds Box jump, 24 inches Run, 200 meters  

For time 10-9-8-7-6-5-4-3-2-1 Push ups Pull ups Sit ups Squats

For max load: Overhead Squats 7-7-5-5-5-3-3-1-1    

Team FRAN In teams, complete the following for time: 50 Thrusters per athlete 50 Pull ups per athlete For example, a team of four will complete 200 thrusters and 200 pull ups.  Only one athlete will perform an exercise at …
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3 rounds – Plank Holds 1 min plank 1 min rest then… 5 rounds for time Run 400 meters 10 toes to bar 10 supermans

21-18-15-12-9-6-3 Hand-stand push ups (HSPU) Sumo dead lift high pull (SDHP), 75 pounds    

Complete the following – NOT for time. 3 sets of 15 Bench Press Ring Rows Kettle bell swings Abmat sit ups Supermans Row 1000 meters

10-9-8-7-6-5-4-3-2-1 of the following triplet: Power Cleans, 3/4 body weight Strict pull ups Games-style push ups