Tabata push ups

then…

As many rounds as possible in 15 minutes of:

50 Single-Unders

12 Kettle bell swings

Back Squat

3-3-3-3-3 reps

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettle bell swings, 1.5 pood

12 Pull ups

Fundamentals on:

Power Clean

then…

On the minute every minute.

3 Push Jerk @ 85% of Shoulder Press 1RM

Perform games-style push ups for the remainder of the minute.  Continue this cycle until you have completed 150 push ups.

Elizabeth

21-15-9 repetitions of:

135/85 squat cleans

Ring dips

‘Fight Gone Bad’

Three rounds of:

Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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