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"There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self." --Ernest Hemingway

SATURDAY, 09MARCH2019 - Work For Today

Wave 2/Week 4/Day 5


CONDITIONING - At the Top of Every Minute (Inverted Rows if Necessary)

Minute 1: 1 Pull-Up/ 2 Burpees/ 3 Kettlebell Swings/ 4 Jumping Lunges (Each Side)

Minute 2: 2 Pull-Up/ 3 Burpees/ 4 Kettlebell Swings/ 5 Jumping Lunges (Each Side)

Minute 3: 3 Pull-Up/ 4 Burpees/ 5 Kettlebell Swings/ 6 Jumping Lunges (Each Side)

Minute 4: 4 Pull-Up/ 5 Burpees/ 6 Kettlebell Swings/ 7 Jumping Lunges (Each Side)

Minute 5: 5 Pull-Up/ 6 Burpees/ 7 Kettlebell Swings/ 8 Jumping Lunges (Each Side)

Minute 6: 6 Pull-Up/ 7 Burpees/ 8 Kettlebell Swings/ 9 Jumping Lunges (Each Side)

Minute 7: 7 Pull-Up/ 8 Burpees/ 9 Kettlebell Swings/ 10 Jumping Lunges (Each Side)

Minute 8: 8 Pull-Up/ 9 Burpees/ 10 Kettlebell Swings/ 11 Jumping Lunges (Each Side)

…Go until you can’t keep up with the Clock. Start Working back Down the Ladder if Necessary. 


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

50 Foot Gator Walk

Max Effort Krock Rows (Each Side - Weak Side First)

4 Pin Bench Presses (Aim to break 85%)

6 Landmines (Each Side)

:20 Seconds Sledge Hammer Swings

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 3 Rounds

Max Reps Semi-Supinated Dumbbell Bench Press

Max Reps Plyometric Push-Ups onto Jump Boxes or Stacked Up plates

Max Reps Tricep Overhead Extensions

:60 Seconds Rest and get right back to it. This should Burn. 

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