RUN & CLEAN

Play Golf America

Run 800M
Hang Squat Clean 30 Reps
Run 800 M

BEBE'S PLANK HOLD

50 Pull-ups
50 Dumbbell Turkish Get-ups (25right/25left)

Target loading at 25% of bodyweight. Adjust to YOUR specific limitations.

You may alternate left and right arms as necessary BUT must balance the reps equally left and right.

A FIGHT STARTING TO GO BAD

Shauna vs. The Bulgarian

Four Rounds of this fight. Your score for each round is the total number of reps completed in that minute. Rest 1:00 minute following completetion of these three movements.

Dumbbell Burpee (males 10lb dumbbells / females 5lb dumbbells)
Wallball (males 20lbs/ females 12lbs)
Rowing (cals)

NANCY

Fishing tackle or grip weapons?

5 Rounds for Time

400M Run
15 Reps Snatch Squat

Loading: (Male Athletes 95lbs. Female Athletes 45lbs)

A CINDY VARIATION

Greg Rut's Cycling Team

Complete as many rounds in 20 minutes of:
5 Knees to elbows
10 Push-ups
15 Squats

UP DOWN DUMBBELL

EVA HANDSTANDING AROUND

10 Weighted Pull-ups (place dumbbell between your feet)
20 Pressing Snatch Balance (right arm)
30 (ft)Overhead Lunge Walk (right arm)
40 Dumbbell Swings
30 (ft)Overhead Lunge Walk (left arm)
20 Pressing Snatch Balance (left arm)
10 Weighted Pull-up

Select a single dumbbell. Do not exceed 20% of bodyweight.

RUN & SLAM

5 Rounds for Time

Run 400M
Slam 15 Reps

Loading: Males 40lb Slam ball/Females 20lb Slam Ball

JACKIE

1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups

POWER CLEAN & PUSH-UPS

5 Rounds on the clock

Power clean x 10 reps(Male athletes 135lbs/Female Athlete 65lbs)
Push-ups x 15 reps

All cleans are taken from the deck.

SQUAT/ PULL-UPS & RUN

The future of functional training in St. Louis?

4 Rounds for time:

20 Squat to Pull-up*
400M Run

*Position yourself under a pull-up bar. Squat into the hole then jump to the pull-up bar and perform a pull-up.

HELEN

HELEN

3 Rounds for Time:

400M Run
21 DB Swings (55lbs/35lbs)
12 Pull-ups

FLOOR PRESS & RUN

RafaelNadal.com


5 Rounds for Time

Dumbbell Floor Press 15
Run 400M

Loading = 45% of bodyweight

TRAIN WRECK

Finish Position of the single arm squat snatch

40 Box Jumps
21 DB Squat Snatch 21 Right/21 Left (20%Bodyweight)
12 Pull-ups
400M Run
21 DB Thrusters (40% Bodyweight)
12 Pull-ups
400 M Row
21 Swings (20% Bodyweight)
12 Pull-ups