KB Swing: 5 x 20 sec on; 1’ off
Front Squat: 3 x 3
Paralette Pushups: 3 x 5
5 rounds for time (weights listed are for as RX; coaches will modify accordingly):
3 Deadlift (198 for men; 154 for women)
9 Pullups
15 Burpees
Power Clean + Front Squat: 5 x 1 + 1
Single Arm Overhead Lunges: 5 x 6 ea (switch DB hand after doing 3 with each leg)
Single Arm Pushups (or “worming” if necessary): 5 x 5
25-18-11 of the following as fast as possible:
MB Catch-n-throw
MB V-Up
MB Squat Jump
Pushups
Single Arm DB Snatch: 4 x 3 ea
Hindu Pushups: 4 x 10
Pistol Squats: 4 x 5-10 (coaches choice for reps)
Three rounds for time of:
Run 300 meters
20 Squats (121 lbs for men; 88 lbs for women)
12 Pullups
Power Clean: 5 x 2
DB Thruster: 3 x 6 heavy
Ring Pullups: 3 sets to challenge
Partner Challenge for 16 minutes:
One partner does rocket jumps for cumulative rep count while the other person completes 20 pushups; on the 4th, 8th, and 12th minutes both partners must stop what they are doing and complete 40m of elbow locked lunges
*Odd man out does rocket jumps with a coach designated team and does lunges with a medicine ball held overhead (5kg for men, 4kg for women)
We’re proud to finally lift the veil on our upcoming fitness challenge: The Tri-City Fitness Challenge.
Athletic Lab is hosting the 1st Annual Tri-City Fitness Challenge!!
This is a fitness challenge between gyms and other training centers in The Triangle area that is going to showcase and pit against one another, each centers best athletes who will push their bodies to their limits!
If anyone from your training center think they have what it takes to earn this summer’s title, “Fittest of the FIt” then BRING IT!
August 27, 2011
Time: 8:00 AM to 4:00 PM
The Lab
1823 NW Maynard Rd
Cary, NC 27513 US
Event Prices:
$30.00 - Participant
$15.00 - Spectator
Register for the event HERE.
Pullup Rep Max
DB Push Press: 3 x 6
Cadence Pullups: 3 x 8
For 10 minutes on the minute: Coach Prescribed Reps (1-6) of Front Squats @ bodyweight load for men; 3/4 bodyweight load for women
3 Rounds for time:
10 Barbell Thrusters with 45 lb bar (7 reps for women)
20 Burpees
40m Walking Lunges
40m Run
KB High Pulls: 4 x 8
Lunges: 5 x 6
DB Military Press: 5 x 6
For time 40-30-20 and 10 rep rounds of:
MB Catch-N-Release Throw
V-Ups
Lateral Burpees
OH Squat: 5 x 5
Parallete Pushups: 3 x 8 (add weight as necessary)
Box Jumps: 3 x 12
Hollow Rock: 3 x 16
Obstacle Course, 4 rounds for time
Single Arm DB Snatch: 5 x 4 ea Arm
Front Squat: 5, 4, 3 x 3
Chinese Row: 5 x6
Four rounds for time of: (24kg women; 32 kg men)
10 KB Deadlift
5 Pullups
10 KB Goblet Squats
5 Pullups
5 KB Swings
Dead Lift: 10 x 1 on the minute
“McGhee”...150 reps any way you want it of Pullups and Burpees
DB Bench Press: 3 x 8
KB High Pull: 3 x 16
V-Ups: 3 x 20
