Broad Jump and Burpees Fitness Workout #142

Day 26/112

INTENSITY:
5 Rounds for Time of:
10 Standing Broad Jumps, 6ft/4ft
15 Burpees

RESET:
2 Rounds of:
2 Ascents, 15' Rope Climb
Bridge-Up, Max Hold

Wall Balls, K2E and GHDs Fitness Workout #141

Day 25/112

INTENSITY:
3 Rounds for Time of:
30 Wall Balls
25 Knees to Elbows
20 GHD Back Extensions

RESET:
2 Rounds of:
60s Cobra Pose
10 KB Press L/R (1p / .5p)
60s Downward Facing Dog Pose
6 Samson Lunge and hold 6s

Danny Hero Fitness Workout #140

Day 24/ 112

INTENSITY:
Danny
Max rounds in 20 minutes
30 Box jumps (24/20)
20 Push press (115/75)
30 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)

Cleans and GHDs Fitness Workout #139

Day 23/112

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

RESET:
10 Minutes - Double Under Work!
If you already have the double-under down, complete:
50-40-30-20-10 Reps of
Double Unders
Rest in seconds

KB Work and Sit-Up Fitness Workout #138

Day 22/112

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
15 Push-Ups
Max L-Sit

Phase 1, Charlie 2013 Mesocycle Week 3

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

Monday: BP / 5 Clapping Push-Ups
Tuesday: INTENSITY ONLY
Wednesday: BSQT / 8 Knees to Elbows
Thursday: Snatch / 5 Strict Pull-Ups
Friday: C&J / 10 Split Squat Jumps
Saturday: 7 Minutes to get 2RM; FSQT
Sunday: 45 Minute Ruck March

The exercises listed in the couplet are to be completed after the lift, 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
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases