“Fern’s Balls of Fury”
660m Medball Run
60 Wall Ball Push Press 20/14
60 Medball Lunges
60 Medball Deadlifts
400m Medball Run
40 Wall Ball Push Press
40 Medball Lunges
40 Medball Deadlifts
200m Medball Run
20 Wall Ball Push Press
20 Medball Lunges
20 Medball Deadlifts
660m Medball Run
*Will Change if weather is bad*
“Ya Gotta Tabata”
8 Rounds (:20/:10 = 1 Round) Before moving to next station
Ring Rows
Double Unders
Push Ups
Goblet Squat 53/35
Overhead Squat
5-5-5-5-5
Cash Out
Heel Elevated Sots Press
3 x 10 reps with a light weight (can make small weight increases each set)
5 Rounds
20 Wall Balls 20/14 to 11’/10′ Target
10 Medball Weighted Pull Ups 20/14
“Cardioooooooooooo”
3 Rounds
400m Run
500m Row
1K Echo Bike
You are welcome to bring headphones for this workout.
15 Clean and Jerks 155/105
25 Burpees
10 Clean and Jerks 185/125
15 Burpees
5 Clean and Jerks 205/135
10 Burpees
3 Person Team
3 Rounds
100m Double DB Front Rack Carry (As Heavy As Possible)
vs
AMRAP
8 Bar Facing Burpees
10 Thrusters 95/65
15:00 AMRAP
30 DB Snatches 50/35
20 DB Overhead Walking Lunges 50/35
30 Weighted Sit Ups 50/35
As Many Reps as Possible in 18:00
50 Pull Ups
800m Run
30 Chest to Bar Pull Ups
800m Run
Max Rep Strict Pull Ups
Buy In: 100m x 6
Every 2:00 for 6 Rounds
200m Run
Max Rep Jump Squats
