The Good Fight
Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 Rest 5 minutes, then perform as many rounds as possible of: 1 KB Swing and 1 Toes to Bar in the first minute,
Friendly Reminders!
For time: 25 Walking lunge steps 20 Pull ups 50 Box Jumps, 20″ box 20 Double unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2/1.5 Pood 30
One Foot in Front of the Other
15 minutes to establish your 1 rep max Turkish Get-up Rest as needed, then perform “The Last Ascent” 5-10-15 reps for time of: Back Squat, 225lb Box Jump, 32″ Post
Showtime!
Perform Hip Prep series in it’s entirety for warm up. Thrusters 3-3-3-3-3-3-3 reps Rest precisely 2 minutes between sets, adjust weight as needed. Rest as needed and then perform: 75
Goodbye Shoulders
Don’t forget Track Night tonight at 6:30!! Perform the Shoulder Prep in its entirety then perform, “Meadows” For time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings,
Never Forget.
Front squat 3-3-3-3-3 reps Part II: For time: 50 GHD Back extensions Run 1K 50 GHD Sit-ups Post loads and time to comments. Come and get your nerd on!
Partners
“31 Heroes” As many rounds and reps as possible in 31 minutes of: 8 Thrusters (155/105) 6 Rope climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Two
Big and Slow
Sumo Deadlift, 2 reps every minute on the minute for 10 minutes Rest 5 minutes, then perform 15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee Jesse Bazarnick
Over the Hump
3 Rounds for Quality of: 5 Skin the cat 5 Pull overs 40′ Plate walk Rest as needed, then Weighted Pull ups 3-3-3-3-3 Rest as needed, then Tabata Hollow hold
201 Lecture, Part 5 – The Definition of Health
The definition of Health! Bringing the last 4 parts together. Zeb will discuss how the definition of fitness and the 4th curiosity came together to provide us with our definition
