Gym

ProjectFit Base 1 For time:Row, 500 m40 Air Squats30 Sit-ups20 Push-ups10 Pull-ups Rest 2-3 Minutes 100 Ab Mat Sit Up For Time

For time:30 Clean & Jerks, pick load5 Dumbbell Tricep Extension (Laying)s, pick load30 Row Calories5 Weighted AbMat Sit-ups, pick load20 Clean & Jerks, pick load10 Dumbbell Tricep Extension (Laying)s, pick load20 Row Calories10 Weighted AbMat Sit-ups, pick load10 Clean & Jerks, pick load20 Dumbbell Tricep Extension (Laying)s, pick load10 Row Calories20 Weighted AbMat Sit-ups, pick …

4.28.23 Read More »

5 rounds for time of:50 Jump Ropes40 Box Step-ups30 Russian Twists20 Jumping Squats10 Burpees Extra Instructions30 min time cap

Complete as many rounds as possible in 20 mins of:Run, 200 m8 Goblet Squats8 Toes-to-bars8 Single Leg Kettlebell Romanian Deadlifts8 Single Leg Kettlebell Romanian Deadlifts

4 rounds for time of:Run, 400 m10 Strict Pull-ups6 Turkish Get-Ups, 53/44 lbs30 Push-ups Extra InstructionsLv 4 – all the same except – 8 strict pull upsLv. 3 – all the same except – 8 strict pull ups – TGU at 44/35 – 20 Push upsLv. 2 – all the same except – 8 strict …

4.25.23 Read More »

30 rounds for quality of:2 Hang Power Cleans2 Front Squats2 Push Press2 Burpees4 Ab Crunches Extra InstructionsMax time 30

As many reps as possible in 5 mins of:Burpee— Rest 1 min —AMRAP in 5 mins of:7 Deadlifts, 155/115 lbs7 Box Jumps, 24/20 in— Rest 1 min —As many reps as possible in 5 mins of:Dumbbell Turkish Get-up, 40/20 lbs— Rest 1 min —AMRAP in 5 mins of:7 Snatches, 75/55 lbs7 Push-ups— Rest 1 min …

2.21.23 Read More »

Tabata Medicine Ball CleanTabata ATG Split SquatTabata Mountain ClimberTabata Kettlebell SwingTabata Tibialis RaiseTabata Burpee The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals.Tabata score is the total reps performed in all of the intervals.

complete as many rounds as possible in 20 mins of:Run, 100 m20 Kettlebell Swings20 Abdominal ExercisesRun, 100 mRest 30 secs5 Deadlifts, 1x bodyweight

2 rounds for time of:2x [ Push-up, 1 min + Banded Side Step, 1 min ]Rest 1 min2x [ Alternating Kettlebell Snatch, 1 min + Single Leg Line Jump, 1 min ]Rest 1 min2x [ Alternating Front Rack Reverse Lunge, 1 min + Dumbbell Pull Over, 1 min ]Rest 1 min2x [ Wall Sit, 1 …

4.18.23 Read More »