This blog is dedicated to spreading the news and knowledge of true Wellness. I hope to bring new and fresh perspectives to my readers on what true health is and how you achieve it. I hope to show you that you and you alone are responsible and accountable for your health and quality of life.
”Fire Storm”
For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Pull-ups
7 Box Jumps Overs (24/20)
Time: 26:16
Goal was sub 25. Snatch all 4-3. Row as 2:40 and 2:59.
1. Warm-up
3 Rounds:
10 cal ski
10 abmat situps
10 kbs 53
2. Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time)
185 no misses
4. Met-Con
2 Rounds:
60/45 Calorie Ski
50 GHD Sit Ups
40 Kettlebell Swings 70/53lbs
Time: 22:44
Goal was sub 22. Ski in 3:37 and 4:00. Ghd as 25-13-12 and 15-3-7-5-5-5-5-5. That killed my time, took 5 min. Kbs as 10s.
1. Warm-up
5 Steady Rounds
10 Push Ups
10 Heavy Wallballs 30#
Run 200m
9:29
3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 4″ plates and lower chest between them to the floor
Ub
4. Met-Con
4 Rounds:
30 Wallballs 20/14lbs
50′ Sled Push
Wallballs must be unbroken each round
Sled Push should be 25′ out and back, with a very challenging weight
Time: 13:08
Sled plus 6 plates. 2 times high, 2 times low.
5. Bitch Work
Sprint 50m x 10
Rest as needed
10 sec each, 22 km/hr
