In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Squats, 1min rest, Row, 1min rest, Pullup, 1min rest, Situp, 1min Rest, Pushup, 1min Rest

Competitor Scale Up: Goblet Squats 45/30, 1min rest, Row, 1min rest, Rotating Bar Pullup, 1min rest, Weighted Situp 25/20, 1min Rest, Ring Pushup, 1min Rest

Complete 5 rounds for time:

30 Walking Overhead Lunges 135 lbs (15 ea leg)
Sprint 1 Full Gasser
30 KB Swings 2 pood
Rest 90 seconds between rounds

*Back knee has to barely touch the ground on the lunge to be counted.

I did this 5 days after having abdominal surgery for the 3rd time. It was rough but I made 3 rounds.

1 min at each station, 15 seconds rest of: Double Unders, Wallball, deadlift 95/65, Double Unders, Burpees, KTE, Double Unders, Push Jerk 65/45, Box Jump 24/20, 3 rounds

10-Minutes to Determine Back Squat 1RM (135#)

3 Rounds of:
4 Front Squat
8 Back Squat
(95#)

12-Minute AMRAP
200m Run
15 KB Swings
15 Air Squats
(4 rounds + run)

Four Rounds of:
400m Run
25 Overhead Walking Lunges (25#-25#-10#)
25 Pull Ups (Jumping-Ringrows-Ringrows)
24:37

Record Time, Weight (OHWL), and Modifications (band? jumping? row instead of run?).

Pet rundi max ponavljanja:

Bench press x telesna kilaža

Zgibovi x telesna kilaža

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Alen - 95kg BP@ 95kg BW

1 serija

BP x 21

Zg x 28

2 serija

BP x 16

Zg x 25

3 serija

BP x 14

Zg x 20

4 serija

BP x 13

Zg x 17

5 serija

BP x 9

Zg x 14

Ukupno ponavljanja: 177

Branka 45kg BP@ 62kg BW

1 serija

BP x 6

Zg x 5

2 serija

BP x 5

Zg x 5

3 serija

BP x 5

Zg x 4

4 serija

BP x 4

Zg x 5

5 serija

BP x 4

Zg x 4

Ukupno ponavljanja: 47

5 min AMRAP
5 Ground to Overhead 155#
12 Wallball 20# 10ft
2 min Rest
5 min AMRAP
10 KBS 1.5pood
10 KB SDHP 1.5pood
10 Over the Bar Burpee
2 min Rest
Max Double Unders in 2 min

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1st 5 min AMRAP - 2rds + 3 G2OH
2nd 5 min AMRAP - 2rds + 7 KBS
Max DUs in 2 min - 64

This one was definitely more menacing than it looked!

3 x 5 back squat = max 135 lbs

then…

AMRAP 10:

1,2,3,4,5,6…….
chest to bar pull-ups - scaled, used black and red band
wall balls (20/15) - 15 lbs