Username or Email Address
Password
By: Mark Masavage
18-min AMRAP 10 x Goblet Squats (53/35 KB) 10 x 1 arm alt American KB Swings 10 x Box Jumps/Step Overs 10min AMRAP Bonus Core Work 50 Sit-ups 40 Twists 30 Flodder kicks 20 Wipers 10 V-ups
15-min establish max Clean Hang Clean Jerk Then For Time 21 – 15 – 9 Row Pull-ups then 21 – 15 – 9 C2 Bike Wall Balls (30/20) then 21 – 15 – 9 Ski Erg Snatches (95/65)
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
24-min AMRAP Run 250m 1 clean and 5 strict press (115/75) 5 Toes-to-bar 10min AMRAP Bonus Core Work 50 Sit-ups 40 Twists 30 Flodder kicks 20 Wipers 10 V-ups
Metcon 30 minutes of Cycling.
1, 2, 3, 4, 5, 4, 3, 2, 1 For Time (16 min cap) Deadlifts (315 / 185) Bar Facing Burpees Wall Walks
4 rounds for Time 400m Run 50 Air Squats Bonus – Core AMRAP 10min 50 Sit-ups 40 Russian Twists 30 Swims 20 Wipers 10 V-ups
Partner Chipper for Time 100 Thrusters (95/65) 150 Cal Assault Bike 100 Kettlebell Swings (53/35) 2000m Row 100 Toes-to-Bar 2000m Ski Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.
Receive your 30-day med-ball foundational program for free.
We want to let you know that in exchange for this free program, we are adding you to our email marketing list, so that we can send you notifications from time to time.
Our intent is to send you emails that will be of value to you even though they may contain products for sale, affiliate or sponsor links, advertisments, or some other way for us to collect compensation.
Almost Daily! Some days we don't update.
If you have high-quality photos that fit in with our topics, send them our way. We might use them.
Don't expect much! We do not post too often, yet. Someday we will.