PART A 3 Rounds for time 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (35/25) 30 Shoulder to Overhead (35/25) 30/21 Calorie Row *25 min time cap
PART A Tabata Mash Up Hollow Body Hold Superman Hold PART B 5 Rounds 2 minutes to complete: 200m Run As many kettlebell snatches as possible in remaining time (24/16) Rest 1 minutes between rounds
PART A Front Squat 7 Sets of 2 – every 90 seconds 1 Paused Rep (3 seconds at the bottom) 1 Regular Front Squat PART B 3 Rounds for time 10 Chest to bar pull ups 10 Front Squat (75/50)...
PART A On the 2:00 x 5 Rounds Max Handstand Push-ups in 30 seconds 15m Front Rack Dumbbell Lunge PART B For time 20 Ninja Burpees 150 Double Unders Run 1000m 150 Double Unders 20 Ninja Burpees
For total Burpees As Many Reps as possible in 5 minutes 30/21 Calorie Row or Bike 21 Power Snatches (43/30) Max Lateral Bar Burpees Rest 5 Minutes As Many Reps as possible in 5 minutes 30/21 Calorie Row...
PART A Every 2 minutes for 6 rounds 3 Muscle ups 3 Front Squats PART B 5 Rounds 1 minute Wall Balls (20/14) 1 Minute Kettlebell Swings (24/16) 1 Minute Bike/Row 1 Minute Rest
PART A Accumulate 3 minutes in Active Hang 3 minutes in Nose and Toes Handstand Hold PART B 4 Rounds for time 20 Ball Slams (12/9) 20 Box Step Ups with ball (12/9) (24/20”) 200m Run
To become the fittest version of yourself, nutrition is as important as exercise. You need to make the right choices to get the best results. Here are five quick tips for good eating habits which will help you achieve better...
PART A Tempo Deadlift - 3 Reps every 90 seconds for 5 rounds - 5 Second Descent PART B With a Partner, complete as many rounds as possible in 12 minutes 12 Burpee Box Overs (24/20”) 12 Deadlifts (100/70)