This is David. David was looking for something. David found us. David has lost 15lbs since he’s been with us and has had gainz in strength he did not expect to see. We bring out your awesome. We love David.
4 sets: 1 min row for calories 1 min push ups 1 min double unders 1 min DB push press 1 min shuttle runs – 40m distance between cones rest 2 minutes actively between each set
a. front squat: 3 tough reps every 90 seconds x8 sets AHAP with no misses b. weighted walking lunge steps w/3 second eccentric each set: 8-12/leg rest 120 seconds x3-4 sets c. tabata ab mat sit ups x10 sets
for time 500m row 30 KB Swings 30 jumping Pull Ups 20 KB swings 20 jumping pull-ups 15 KB swings 15 jumping pull-ups 10 KB swings 10 jumping pull-ups 500m row
a1. beginner: AMRAP horizontal ring rows; rest 90 seconds a1. intermediate: AMRAP strict pull-ups; rest 90 seconds a1. advanced: 4-6 weighted pull-ups; rest 90 seconds a2. turkish get ups: 3 heavy reps each side; rest 90 seconds x 5 sets b. 30 man makers not for time, break up however needed and rest while a[…]
A. Push Press – Build to a heavy single B. Each set @ 85-90% of all out effort 8 push press – tough but unbroken rest 10 seconds 25 unbroken KB swings rest as needed x 3 sets
For Time – Hard Effort 800m run 50 wall ball shots, 20/14 50 box jumps – 24/20″ 800m run
for time 100 Double unders 10 pull-ups 10 overhead KB swings 90 Double unders 9 pull-ups 9 overhead KB swings etc.on down to 10 Double unders 1 pull-ups 1 overhead KB swings