Scoreboard

Monday

Strength

Thruster

3-3-3-3-3

(move up in weight each set, dropping the bar during a set of 3 means you need to start set over)

*record heaviest set completed

“Ups and Downs of Life”

5 Rounds

20- Tire Jumps (Step Ups = Jumps)

15- Air Squats

10- Sit ups

100m Row (3 Attempts- 8 Damper) *Record Best Time on Row Board

Tuesday

Skill/Strength

30- PVC Squat Snatch (45, 55, 65)

“Bear-ly Legal”

5 Rounds

50’ DB/KB Walking Lunge

10- Clean & Press/Jerk (each arm) (KB or DB must touch floor at bottom of every rep)

100’ Bear Crawl

Max Pullups (without letting go of bar or putting foot down) (*record band color if used)

Row 250m

Wednesday

“SportFit Madness”

1000 points

*record time taken to reach 1000

Exercise Point Value

Air Squat= 1

Walking Lunge=1

Kb swing = 2

Sit up= 2

Pullup=2

Tire Jump= 2

Burpee= 5

3’ Box Jump=5

Wall Climb= 10

HSPU=10

1 Lap= 20

600m / 350f tire flip= 20

Muscle Up=25

Row 500m= 50

Rope climb=50

Thursday

“Burn Baby Burn!”

50- High Pulls (45# bar) (Pass below Knees)

10 Rounds

10-Pushups

10-Kb Swings

50- High Pulls

Max Wall Ball (unbroken reps- must keep moving, no drops, no missed target) men 10’, women 9’

Row 500m

Friday

Strength

Hang Clean

3-3-3-3-3

(move up in weight each set, dropping the bar during a set of 3 means you need to start set over)

*record heaviest set completed

“Meet Dr. Tabata”

8 Intervals of each :20sec on/ :10sec off 1:00 Transition and Scoring

Ball Slams (use dynamax balls)

Burpees

Sit Ups (hands touch floor behind head at bottom, touch feet/dumbbells at top of sit up)

Wall Climbs

*record reps achieved from all 8 sets of each exercise and total reps completed

Row 1000m

Monday

Skill- 4x4 snatch balance with bar

Press

1.1.1.1.1.1

10.9.8.7.6.5.4.3.2.1

Wallball

Tire jumps

Pull-ups

Tuesday

Skill- hspu/handstands/wall walk/half wall walks

Elizabeth

21.15.9

Squat clean

Ring dips

100 jump rope

21 hammy curl

75 jump rope

15 hammy curl

50 jump rope

9 hammy curl

Wednesday

Skill- jump rope/ double-under

Deadlift

1.1.1.1.1.1

Helen

3 rounds

450 m run

21 swings

12 pull-ups

Thursday

Skill- hang squat clean

5 rounds

Thruster-7

Burpee-11

40- 30- 20- 10

Push-ups

Double under (regular jumps- 100-80-60-40)

Sit-ups

Friday

Skill- kipping

Front squat

1.1.1.1.1.1.1

Max Watt Row
Pull-ups in 90 seconds
225 M RUN
Max ring push ups

5. 100 doubleunders for time or 250 jumps

Monday

AMRAP1 in 7 minutes
1 Burpee
5 Hang squat snatch (45lbs or PVC)
10 Overhead squats (same weight)

AMRAP2 in 7 minutes
10 Push ups
10 Sit ups
10 SL Deadlift (45lbs)

AMRAP3 in 7 minutes
Gasser (180)
20 Tire jumps
Gasser (180)
20 Push ups

AMRAP4 in 7 minutes
4 Wall ball
4 Burpee
4 Alt. Lunge jumps

Tuesday:
50 double unders or 100 jumps (rope) ½ mile run 50 double unders or 100 jumps (rope) ½ mile run and 50 double unders or 100 jumps (rope)

AMRAP in 5 minutes
4 Front squats
4 Push press
4 Bent over row

Run 225m and perform air squats with time left (mark down total air squats completed).

1:30 total time per lap for 8 laps.

Wednesday:
5 rounds (go heavy)
5 Power clean
5 Front squats
5 Push jerks

5 rounds of:
40 PVC Overhead squats
30 Supermans
20 Bombers
10 Hamstring curls (weight plate on ground)
Pick 2
Row 1000m
Jump rope 6 rounds (30 seconds on and 30 seconds off)
50 Burpees
100 Air squats
100 Push ups
30 Pull ups

Thursday

10 minutes of tire flips and pull ups (score total)

AMRAP in 20 minutes
5 Ring dips
10 Push ups
15 Air squats

Pick 3
Row 250m
Sprint 225m
50 tire jumps
50 push ups
50 sit ups