5 RFT:
15 Dumbbell Split Cleans, 40 lbs
21 Pull-ups
Category: .Tough Mud
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-ups
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Back Extensions
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft
21-15-9:
Deadlift, 225 lb
Handstand push-up
For time:
Row 20 calories
30 Burpees
40 reps two-arm dumbbell ground-to-overhead, 45 lb
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
From mainsite
As a team, on the soccer field. This workout is in parts, each separated by the whole group doing 15 squats together rep for rep, holding plates or medballs as you’d like.
I. Warm-up
50m commando crawl – 50m inchworm – 50m spiderman – 50m toy soldier – 50m jog with high knee taps – 50m cartwheels
Jog to icy lake, swim to island (this is actually the opposite of a “warm-up”).
II. Sprints
Start each sprint together as a group at the back of the end zone – first person to cross prescribed distance marks the “finish” for the group (everyone sprints for the same amount of time); everyone works back to front of end zone from wherever they are.
Sprint to first cone – “bootie scoot” back
Sprint to second cone – burpee broad jumps back
Sprint to third cone – walking lunges back
Sprint to fourth cone – broad jumps back
III. Pull and push
Two rounds:
Max reps pull-ups on the soccer goal. If you can’t get one, have someone hold each leg for some support
Max reps push-ups
IV. Partner Up
Travel out to 50m mark (second cone) with one partner working; switch places and come back:
Fireman carry
Wheelbarrow
Piggyback ride