11 August 2015

Bodyweight Complex 1 minute each of the following, move directly from one exercise to the next.

Pushups, Mt Climbers, Burpees, Squats, Lunges, HSPU

Training

1. For Time:

Run 400m

10x Sit-Up to Squat Jump

40x Jumping Lunges (20x each leg)

Run 400m

7x Sit-Up to Squat Jump

30x Jumping Lunges (15x each leg)

Run 400m

5x Sit-Up to Squat Jump

20x Jumping Lunges (10x each leg)

Run 400m

3x Sit-Up to Squat Jump

10x Jumping lunges (5x each leg)

1. 10 Rounds (grind, not for time)

5x Pull up

10x Dip

15x Push up

Beginner

W/U

6 minute KB complex @ 25#, 30 Sec each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 6 minutes.

1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)

Training

1. For Time:

Run 100m

4x Turkish Get up @ 25# (each hand)

16x Jumping Lunges (8x each leg)

Run 100m

3x Turkish Get up (each hand)

14x Jumping Lunges (7x each leg)

Run 100m

2x Turkish Get up (each hand)

12x Jumping Lunges (6x each leg)

Run 100m

1x Turkish Get up each hand

10x Jumping lunges (5x each leg)

1. 5 Rounds (grind, not for time)

2x Pull up

4x Dip

6x Push up

Intermediate

W/U

9 minute KB complex @ 25#, 45 seconds each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 9 minutes.

1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)

Training

1. For Time:

Run 200m

5x Turkish Get up @ 35# (each hand)

20x Jumping Lunges (10x each leg)

Run 200m

4x Turkish Get up (each hand)

16x Jumping Lunges (8x each leg)

Run 200m

3x Turkish Get up (each hand)

10x Jumping Lunges (5x each leg)

Run 200m

2x Turkish Get up each hand

6x Jumping lunges (3x each leg)

1. 5 Rounds (grind, not for time)

3x Pull up

5x Dip

8x Push up

Advanced

W/U

12 minute KB complex @ 35#, 1 minute each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 12 minutes.

1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)

Training

1. For Time:

Run 400m

10x Turkish Get up @ 35# (each hand)

40x Jumping Lunges (20x each leg)

Run 400m

7x Turkish Get up (each hand)

30x Jumping Lunges (15x each leg)

Run 400m

5x Turkish Get up (each hand)

20x Jumping Lunges (10x each leg)

Run 400m

3x Turkish Get up each hand

10x Jumping lunges (5x each leg)

1. 10 Rounds (grind, not for time)

5x Pull up

10x Dip

15x Push up