Username or Email Address
Password
By: Mark Masavage
For Time (40min cap) 500m Row 5 rounds of Cindy 400m Run 4 rounds of Cindy 300m Ski 3 rounds of Cindy 200 single unders 2 rounds of Cindy 100 cal Assault Bike 1 round of Cindy 1 round of Cindy is 5 pull-ups 10 push-ups 15 Air Squats
REST DAY Everybody needs a day of rest. Enjoy it!
5 Rounds every 4 minutes Complete the following in under 2 minutes. 5 Snatches (115/65) 5 Bar Facing Burpees 15 Cal AB The score is the accumulated time it takes to perform the five work rounds.
4 Rounds For Time 400m Run. (5 laps around the perimeter of the basketball court) 300m Ski/Row. Ski all rounds unless there are not enough ergs, then row 2 rounds and ski 2 rounds.
Metcon 30 minutes of Cycling.
The Chief- 5 rounds of 3 min AMRAP and 1 min rest 3 power cleans (135/95) 6 push-ups 9 air squats
20-minute AMRAP 19 Cal Row 19 Wall Balls (20/14)
16 min EMOM 9 cal row 7 front Squats. (135/65) 5 bar facing burpees 3 power cleans and jerks. (165/95)
4 Rounds for Time 5 x run perimeter of the basketball court (roughly 400m) 5 x Ground to Overhead with Med-Ball (80/50) 1 x Down and Back Framer Carry (53’s/35’s) (roughly 50m)
16 min AMRAP 5 deadlifts (225/155) 9 Box Jumps / Box Step-ups (24/20) 14 Cal Row 10 min AB AMRAP (Bonus) 50 x Sit-ups 40 x Russian Twist 30 x Bicycle Kicks 20 x v-ups 10 x Leg ups
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.