Pull-Up and Dumbbell Fitness Workout #67

Day 93/112

INTENSITY:

For Time:
Pull-Ups 10-9-8-7-6-5-4-3-2-1
DB Clean 1-2-3-4-5-6-7-8-9-10 (40/20)*

*FULL SQUAT CLEAN!

RESET:

For 10 Minutes work on "Bridge Ups"
LINK: http://gymnasticswod.com/content/bridge?fbhash=0

If you already have a good bridge up, work on bridge up and kick over.

Prescription:
- Lie flat on your back
- Bend arms and put them on the ground by your ears, with forearm vertical to the floor
- Bend knees and bring your feet in, placing feet flat on the ground
- Press through shoulders and drive through hips to to raise your body off the floor
- Reach full extension in the hips with legs straight as you push your head through your arms
- Finish the bridge up with arms vertical to the floor and the rest of the body in full extension

Note: You can scale this exercise by placing feet flat on a higher surface (step, box, wall) and/or have a partner stand by your hands to spot your shoulders on the press up.

Annie Are You OK Fitness Workout #66

Day 92/112


INTENSITY
Annie Are You OK?
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)

RESET:
2 Rounds of:
Max Handstand Walk
10 GHD Sit-Ups
2 Complete Skin-the-Cats (back and then forward again)

Deadlift and HSPU Fitness Workout #65

Day: 91/112

INTENSITY:
12,9,6,3 RFT of:
Deadlift (255/185)
HSPU
Burpees

RESET:
20 Forward High Kicks. each side
20 Backwards High Kicks, each side
60s Samson Stretch, each side

Farmer's Carry Fitness Workout #64

Day 90/112

INTENSITY:
3 Rounds For Time of:
400m Farmer's Carry (90/50 - 2x Bumpers)
15 Wall Balls (20/14)
30 Double Unders

RESET:
20 Back Extensions
10 High Kicks, each leg
20 GHD Sit-Ups
10 Wall Walk-Ups

Nasty Girls Fitness Workout #63

Day 89/112 

INTENSITY:
Nasty Girls
Complete three rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)

RESET:
Find a partner and get a green band. Complete 2 rounds of:
Partner Resisted Band Runs w/ sandbag 50m
60s Samson Stretch, each direction
Rest 60s

Alpha Series - Week 3, Phase 3

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

Monday:FSQT / 6 K2E
Tuesday:Snatch Balance / 2 OHS @ Weight
Wednesday:Intensity Only
Thursday:Shoulder Press / 3 strict Pull-Up
Friday:DL / 10 Hollow Rocks
Saturday:5m AMRAP, 50' Bear Crawl
Sunday:5k Run
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