Friday 2/7/2020

HF60

PARTNER WORKOUT: IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Back Squat (185/125)**

STATION 2 — Cal Bike

STATION 3 — Toe to Bar

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set)

FINISHER

4 SETS FOR QUALITY

10 DB Manmakers

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

SC45

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a heavy weight of the complex of:

1 Deadlift + 2 Hang Power Cleans + 3 Front Squats

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES*

3-6-9 and so on…

Hang Power Clean (135/95)

Box Jumps (24/20)

200m Run

(Score is Rounds + Reps)

HF30

WORKOUT

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

5 Plate Ground to Overhead

6 Overhead Plate Lunges

7 Bent Over Plate Rows

8 Sit-Ups

-Rest 2:00-

REPEAT!

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

20 SLOW Calf Raises (:03 Pause at bottom)*

20 Alt. V-Ups

20 SLOW Arm Haulers

*Stand on plate to perform

 

 

 

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