Fightclub

Dec 23 2011 in Workouts by Mark Divine

Baseline: ROM Drills.  Barbell Complex 75#-105# with burpee chaser.

Work Capacity: 5 Rounds for time:

  • 1 minute Wallball (20#)
  • 1 minute KB swing (55/35#)
  • 1 minute Box Jumps (24in / 20in)
  • 1 minute Sandbag Cleans (80# / 50#)
  • 1 minute Row
  • 1 minute Rest

Strength: 5-3-1-1-1-1-1 Overhead Squat

Stamina: 5 Rounds, not timed: 10 x Overhead Squat @50% 1RM, 20 x Weighted Lunge (2 x 35# DB), 1 x Rope Climb

Durability: 10 x 200m Sprint(:30interval). 100 x 4-Count Flutter Kick, 50 x Good Mornings. Active Stretch or Yoga

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