Friday Funday Fitness Workout #177

Day 82/112

FRIDAY FUN DAY!
3 Rounds of:
Max Effort Pull-Ups
Rest 20s

Rest 1 minute, then; Max Effort
Chin-above-the-bar Hang

Rest 1 minute, then; Max Effort
Straight-arm Bar Hang

Rest 3 minutes

Overhead Squat:
Max Effort at 75% 1RM
Rest 60s
Max Effort at 85% 1RM
Rest 60s
Attempt 100% 1RM

Rest 3 minutes

Then;
Max Effort in the following complex
3 Snatch Balance, 1 Overhead Squat @ 65% Overhead Squat 1 RM

INTENSITY:
AMRAP - 20 Minutes
100 Air Squats
100 DU
75 Sit-Ups
75 Push-Ups
50 Wall-Balls (20/14)
50 Burpees
25 Pull-Ups
25 Toes-to-Bars

RESET:
2 Rounds of:
12 Supermans
10 Sandbag Over-the-Back
2 Tire Flips

Backwards Run Fitness Workout #176

Day 81/112

INTENSITY:
3 Rounds for Time of:
400m Backwards Run
30 GHD Back Extensions
15 Push-Press  (75/45)

RESET:
12-9-6 Reps of:
Around the Worlds (45/25), Alternating each rep
Samson Lunge, Alternating
GHD Hip and Back Extensions

Calorie Row and Thruster Fitness Workout #175

Day 80/112

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Rep Rounds of:
Calorie Row
Thruster (95/65)
Show-Me Push-Ups

RESET:
2 Rounds of:
5 Wall Walk-ups
60s Handstand Hold
60s Cobra Pose
10 KB Orbits (1.5p/1p)

Whitten Hero Fitness Workout #174

Day 79/112

INTENSITY:
Whitten
5 rounds
22x KB swings (2p/1.5p)
22x Box jump (24/20 inch)
Run 400m
22x Burpees
22x Wall ball (20/12)

RESET:
60s each of:
4-way shoulder mobility w/band
sit-squat hold
plank


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Gasser Fitness Workout #173

Day 78/112

INTENSITY:
3 Rounds for Time of
1 Gasser*
15 Burpees
30 Double Unders

*Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four 50m trips side to side for a total of 200 meters.

RESET:
2 Rounds of:
10m Handstand Walk
15 Plyo Push-Ups
20 Around the Worlds (45/25), alternating each rep

Phase 3, Charlie 2013 Mesocycle Week 3

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: DL / 10 Hollow Rocks
Tuesday: FSQT / 6 Knees to Elbows
Wednesday: INTENSITY ONLY/SKILL WORK
Thursday: Snatch / 4 Strict Pull-Ups
Friday: PP / 8 Push-Ups
Saturday: 5k Run
Sunday: 3 rds, 800m Backwards Run, Rest 120s

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
T2B - Toes to Bar

Click here for additional phases