Obstacles are always there whenever you practice… That’s always with us. So that we don’t have to mind. They are helping, they are teacher ~ Gobind Lama
The gods gave Hercules the twelve labours so that he can transform into an immortal.
General Fitness
The Other Filthy Fifty
AMRAPx24:
50 Thrusters @ 42.5
50 Pullups
50 Cal Assult Bike
50 Wall Balls
50 Burpees
50 Cal Row
BarBell Conditioning
EMOM for as long as possible:
3 Deadlifts @ BW
3 Cleans
3 Front Squats
3 Jerks
Bergeron Beep Test
EMOM for as long as possible:
7 thrusters
7 burpees
7 Pull-ups
Spealler got 17 rounds and 16 reps
Functional Bodybuilding
6-pack HO
EMOMx9:
A: 21 GHDSU
B: 15 T2B
C: 9 Cal Skis (could sub for 9 burpees)
TNA
EMOMx12:
A: 21 KBS (2P/ 1.5P)
B: 15 Globlet Squats
C: 9 KB Lunges
8-pack HO
For time:
20-18-16-14-12:
GHDSU
GHR
Russian Twist @ 20 kg
then immediately
10-9-8-7-6-5-4-3-2-1:
Push ups
Pull ups
Barbell offset lateral side bent (right)
Barbell offset lateral side bent (left)
Russian Twist @ 20 kg
Weighted Back Extension @ 20 kg
Barbell Situp
Endurance
Triple Threes
For Time:
3k Row
300 DUs
3 mile Run
Murph
For time (with a 10kg vest):
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run
Competition Ready
Skill Test
E3MOM x 30:
3 legless rope climbs
6 ring MUs
9 Parrellets HSPUs
Strength Test
For Time:
9 Back Squats @ 2x BW
6 Shoulder Presses @ 1x BW
3 Deadlifts @ 3x BW
immediately into
9 Cleans @ 100kg
6 S2O
3 Snatches
A walk to remember
50’ York walk @ 2x BW
50’ Sled push @ 1.5 x BW 50’ DBall Carry @ BW
50’ Double KB OH walking lunge steps @ 32’s
100’ HS Walk
50’ Double KB OH walking lunge steps
50’ DBall Carry
50’ Sled push
50’ York walk