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Standing Broad Jump Fitness Workout #62

Day 86/112

INTENSITY:
3 rounds of:
10 Standing Broad Jumps, 6 ft
15 Back Extensions
20 Ball Slams

RESET:
2 Rounds of:
15' Rope Climb, 1 Ascent
7 Cartwheels, Right
7 Cartwheels, Left
Bridge-Up, Max Hold

Sprint and Box Jump EMOM Workout #61

Day 85/112

INTENSITY:
EMOM, 12 Minutes
Sprint 15m
6 Box Jumps (24/20)
Sprint 15m

RESET:
2 Rounds of:
60s Cobra Pose
10 Toes to Bar
60s Downward Facing Dog Pose
6 Samson Stretch and hold 6s

Daniel Hero WOD Workout #60

Day 84/112

INTENSITY:

Daniel
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

RESET:
2 Rounds of:
20 PVC Pass Throughs
60s PVC Shoulder Extensions (pipe out in front, drop your head through your shoulders)
250m Row (nice and easy)

Clean and GHD Fitness Workout #59

Day 83/112

INTENSITY:
21-15-9 Clean (155/115)
GHD Sit-Up

RESET:
10 Minutes - Double Under Work!

Get your DOUBLE UNDERS DOWN! 

If you already have good DUs, Complete: 30-20-10: double-unders*

* Complete 30 unbroken Double Unders, stop, rest 30 seconds or so. Then complete 20 unbroken Double Unders, stop, rest 30 seconds. Finally complete 10 unbroken Double Unders, stop. If you you miss any DUs during these strings, start COMPLETELY over. Continue this until you complete 30-20-10 or for 10 minutes.

Kettlebell Fitness Workout #58

Day 82/112

INTENSITY:
AMRAP, 12 Minutes
5 KB Push Press Left arm (1.5p / 1p)
5 KB Push Press Right arm
15 Kettlebell Swings
20 AbMat Sit-ups

RESET:
2 Rounds
12 Spiderman Lunge and Hold 6s
Max L-Sit

Alpha Series - Week 2, Phase 3

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 85-90% 1RM (1 Rep Max)


Monday:BP / 15 Bear Crawl Steps
Tuesday:MetCon
Wednesday:BSQT / 6 KB Swings
Thursday:Snatch / 3 OHS @ Weight
Friday:C&J / 3 Strict Pull-Ups
Saturday:2Rds, 30 K2E, Rest 60s
Sunday:2Rds, Max Reps Push-Ups, Rest 60s

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