For time:
- 100m run with sled
- 15 dumbbell push-ups with row
- 100m run with sled
- 15 slam ball
- 100m run with sled
- 12 dumbbell push-ups with row
- 100m run with sled
- 12 slam ball
- 100m run with sled
- 9 dumbbell push-ups with row
- 100m run with sled
- 9 slam ball
- 100m run with sled
- 6 dumbbell push-ups with row
- 100m run with sled
- 6 slam ball
- Weight for sled - men 25lbs, women 10lbs
- Weight for dumbbell push-ups - men 25lbs, women 10lbs
We will do this workout on the side parking lot. Last time I spoke to Jacob he mentioned that 200m was approximately down to the fire hydrant/curb so that is the mark we will use to approximate(so it may not be exact).
Posted By Tom
Push jerk 3-3-3-3-3 reps
Posted By Tom
“Christine”
3 Rounds for Time”
- Row 500 m
- 12 Body Weight Deadlifts
- 21 Box Jumps
Time to work off the picnic
Posted By Tom
Still not going to give it away - show up and find out.
Part of the workout will be filmed and included in the upcoming CJJ commercial. You will all need to sign a waiver making it ok for you to be filmed and used in the commercial.
The workout will be fun and I am looking for the intensity to be way up - balls to the wall. Ideally, if we have an even number of people I would like to make it a team vs. team competition, but we’ll see how many we get in the morning. If you are attending don’t forget to bring something for the community breakfast - I would hate to make someone earn their way into the workout by doing 50 burpees for forgetting food.
We may have a little bit of a shorter warm-up than normal depending on what Jeremy, the film crew, etc. need from us. No worries, you will still be ready to go. I am very excited about this, now everyone on tv will see what I do everyday - how awesome and fit you guys are.
That’s it, get a good night’s rest and I will see you all at 8am.
Posted By Tom
Weighted pull-ups 1-1-1-1-1-1-1 reps
Posted By Tom
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
we will scale the weight as necessary, those of you who had to use the band for the ring dips will continue to use it, those of you who cannot do any ring dips i will show you how we will substitute it.
Posted By Tom
Deadlift 5-5-5-5-5 reps
Posted By Tom
