Two Things You Don’t Know About Your Fat Layer

Two Things You Don’t Know About Your Fat Layer

Circuit

We started off with a circuit of 6 exercises of 3 rounds each (45 sec on 15 sec off)

Plank
Pistols
Pushups
Inverted Rows
Pullups
Kettlebell Swings


Then second part was 5 rounds for time of:

5 - Bench Press with 135 lbs with 50 lbs of hanging weight
5 - Power Cleans with 135 lbs

44 Best Body Weight Exercises

Over the bar Burpees

As fast as possible

25- Deadlift w/ over the bar burpees

25- Clean w/ over the bar burpees

Weight of 135 lbs

45 second plank 15 second rest

45 second FLR 15 second rest 

45 second plank 15 second rest 

45 second FLR 15 second rest

1 minute plank

Home Workout #5

3 Rounds for time:

Run 200m
25 pushups

Honor WOD: "Douglas Miller", Rescue 5, 5RFT,

Honor WOD: "Douglas Miller", Rescue 5, 5RFT,

1-power clean (135/95), 

2-thrusters (135/95), 

3-power snatch (135/95), 

4-push press (135/95), 

5-front squat (135/95), 

6-deadlifts (135/95)

Home #4

5 Rounds for Time:

Run 200 meters
10 Pushups
10 Squats

Home #3

For Time:

300 Air Squats