Deadlift AMRAP Fitness Workout #30

Phase 2 - Day 39/112

INTENSITY/HEAVY:

AMRAP, 8 Minutes
8 Deadlift (225/185)
4 Cleans
2 Push-Jerks

RESET:
Practice for 10 minutes:
Backwards Roll
http://gymnasticswod.com/content/backward-roll-floor

Nancy Fitness Workout #29

Phase 2 - Day 38/112

INTENSITY:
"Nancy"
5 Rounds for Time of:
400m Run
15 Overhead Squats (95/65)

RESET:
5 Minutes for reps:
 Double Unders

Farmer's Carry Fitness Workout #28

Phase 2 - Day 37/112

INTENSITY:
3 Rounds for Time:
200m Run
100m Farmer's Carry (3p/2p)
50m Overhead Walking Lunge (45/25)
25 Push-Ups

RESET:
10-8-6-4-2 Reps of:
Hollow Rock
Deep Air Squats

Double Under Fitness Workout #27

Phase 2 - Day 36/112

INTENSITY:
For Time:
100 Double Unders
10 Hang Power Cleans (185/135)
75 Double Unders
10 Front Squats
50 Ring Rows

RESET:
25 Bench Dips
25 Toes to Bar
25 Walking Lunges
25 Spiderman Lunges

AMRAP Sit-Up Fitness Workout #26

Phase 1 - Day 35/112

INTENSITY:
AMRAP, 12 Minutes
50 Sit-Ups
25 Wallballs
15 Pull-Ups
10 Dumbbell Push-Press (55/35)

RESET:
For 10 minutes practice Roll to Candlestick

Details at GymnasticsWOD

Alpha Series Week 4, Phase 1

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% 1RM (1 Rep Max)

Monday:BSQT / 10 Hollow Rocks
Tuesday:10,9,8...1 BP, Push-Up
Wednesday:Press / 10,8,6,4 Ring Row
Thursday:FSQT / 5 K2E
Friday:SDHP / 8 KBS (1.5p)
Saturday:5k Run
Sunday:2 sets Max Push-Ups, 60s rest
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases