Teams of 3
100 American swings 53#/35#
100 goblet squats
50 yd (25 down/25 back) Prowlers 180 / 140 / 90
100 military sit ups (hands behind head, partner may secure feet)
100 m kb run (all 3 must run)
750 m Row (each person does 250) or Versa climber 375 (125 each)
100 double unders
100 m kb run (all 3 must run)
50 yd prowler push
100 m kb run
100 tire flips
750 m row/375 versa climber)
400 m kb run
For time
*Kettlebells: you can steal them ONLY IF left unguarded; you may not wrestle from a person’s
hands. If any teammate gets their kettlebell stolen, alert the coach and the whole team must do 10
burpees each right then and there.
The ‘thief’s’ team gets a minute deducted off their total time
You MUST go in order
Only one works at a time except on the prowler and the runs
It just won't be the same...
Atlantic Regional's are this weekend!! Have fun and safe travels to all!!
100 American swings 53#/35#
100 goblet squats
50 yd (25 down/25 back) Prowlers 180 / 140 / 90
100 military sit ups (hands behind head, partner may secure feet)
100 m kb run (all 3 must run)
750 m Row (each person does 250) or Versa climber 375 (125 each)
100 double unders
100 m kb run (all 3 must run)
50 yd prowler push
100 m kb run
100 tire flips
750 m row/375 versa climber)
400 m kb run
For time
*Kettlebells: you can steal them ONLY IF left unguarded; you may not wrestle from a person’s
hands. If any teammate gets their kettlebell stolen, alert the coach and the whole team must do 10
burpees each right then and there.
The ‘thief’s’ team gets a minute deducted off their total time
You MUST go in order
Only one works at a time except on the prowler and the runs
It just won't be the same...
Image
Atlantic Regional's are this weekend!! Have fun and safe travels to all!!