2 For 1 Wall Ball Fitness Workout #39

Day 51/112

INTENSITY:
5 Rounds for time of:
100m Sprint
2-for-1 Wall Ball Shots (20/14), 15 Reps
Box Jumps (24/20), 20 Reps

RESET:
10 minutes roll-out the pain!

Death by Fitness Workout #38

Day 50/112

INTENSITY:
Death by Thrusters (95/65)
In the first minute of the workout, perform 1 thruster. In minute 2, perform 2 thrusters. In minute 3, 3 thrusters, etc. Continue adding thrusters in this way until you can no longer complete the total number of reps within the single minute.

Then:
Death by Row
In the first minute of the workout, row 50 meters. In minute 2, row 100 meters. In minute 3, 150 meters, etc. Continue adding in 50 meter increments until you can no longer complete the total number of meters within the single minute.

RESET:
60s each of:
Squat Bridge
Spiderman Lunge Right
Cobra Pose
Spiderman Lunge Left
Plow Pose

Sumo Deadlift High Pull Fitness Workout #37

Day 50/112

INTENSITY:
AMRAP, 12 Minutes
10 Sumo-Deadlift High-Pull (95/65)
10 Push-Press (95/65)
10 Overhead Squat (95/65)

RESET:
For 10 Minutes work on:
L-Sit;

If you have a good L-Sit, go 2 rounds for max time.

Rowing Fitness Workout #36

Day 49/112

INTENSITY:
3 Rounds for Time of:
500m Row
25 Sit-Ups
25 Push-Ups

RESET:
2 Rounds of:
8 Floor Wipers (135/95)
12 Gladiator Landmine Thruster (45/25)

Alpha Series - Week 2, Phase 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 75-80% 1RM (1 Rep Max)

Monday:BP / 6 Clappers
Tuesday:EMOM 12m, PP, WBxJ, HR
Wednesday:BSQT, 10 Hollow Rock
Thursday:Snatch, 6 T2B
Friday:HPC, 25' Bear Crawl
Saturday:5k Run
Sunday:2 Sets, Max Reps Push-Up
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