Weekly Workouts for Feb. 6th – 10th

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Weekly Workouts for Feb. 6th – 10th


Complete as many rounds as possible in 10 minutes of:
Ab-Mat Situp, 20 reps
Squat cleans, 5 reps (M: 165lb; W: 95lb)


3 rounds for time of:
Run 400 meters
Kettlebell swings, 21 reps (M: 53lb; W: 35lb)
12 pull-ups

*Butterfly pull-up


For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

(M: 20-lb. ball / 24-in. box; W: 14-lb. ball / 20-in. box)


Tabata Air-squat

Immediately followed by:
Max reps of muscle-ups in 4 minutes

*After Tabata air squat, we will spend the remainder of the time doing skills and drills for muscle-ups, handstand pushups, and double unders, in the event we don’t have these down yet


For Time:

Run 400m

Rest 1min

Run 800m

Rest 2min

Run 1200

Rest 3min

Run 1600m

* There will be an alternate in the event of poor weather

Pose Running Form