Guess who Pr’d their half marathon times at this year’s Rock and Roll?
Monday
1)
7 x 12 Kettlebell Swings
7 x 12 Overhead Squats
2)
Push Press
5 x 8
Sit Ups
5 x 20 (12)
Every 3:30 Minutes
3)
Complete as many rounds as possible in 20 minutes of:
2 Pull Ups + 2 Ring Dips or 4 Push Ups
2 Wall Walks
12 Squats
4)
Rowing
2500 x 2
3 Minutes Rest Between Intervals
or
20 Minute Jog
Tuesday
1)
3 x 20 Second Handstand Hold
5 x 10 French Press
3 x 15 Bench Dips
2)
Strength
Back Squat
5 x 3 (7)
Toes to Rings
5 x 12
Every 3 Minutes
Back Squat
5 x 3 (7)
Handstand Hold
5 x 30-40 Seconds
Every 4 Minutes
3)
3 Rounds
30 Box Step Ups
30 Reverse Alternating Lunges
400 Meter Run
4)
For time
Row 50 calories
Rest 4 minutes
Row 40 calories
Rest 3 minutes
Row 30 calories
Rest 2 minutes
Row 20 calories
Wednesday
1)
EMOM 1 Split Jerk @80% + 6 Toes to Bar x 8
EMOM 1 Power Clean @80-85% + 6 Handstand Push Ups x 7
5 x 10 Seated Cable Row
5 x 10 Alternating Hammer Curls
2)
Strength
T Bar Row
5 x 10
GHD Sit Ups
5 x 15
Every 2:30 Minutes
Weighted Pull Ups
5 x 10
Russian Twists with Medicine Ball
5 x 25
Every 3:30
3)
5 Minute AMRAP
2 Deadlifts 185/135 155/105 125/ 85
8 Ring Rows
Rest 2 Minutes
5 Minute AMRAP
8 Pendlay Row
2 Wall Walks
4)
Intervals
Rest 2 minutes between intervals
Row 6x500m
Thursday
1)
Bench Press
6 x 6
Every 3:30
2)
4 rounds
Run 200 meters
11 Kettelbell Thrusters
Run 200 meters
11 KB Push press Each Arm
Run 200 meters
11 Burpees
3)
20 Minutes Stairmaster
Friday
1)
5 x 10 Leg Curls
5 x 10 Leg Extensions
2)
Strength
Front Squat
5 x 8
Every 3:30 Minutes
3)
3 rounds
6 Minute Time Cap
10 Burpee box jumps 24/20
10 Burpee box jump-overs
10 Burpee pull-ups
at the 8 Minute Mark begin
150 Russian Kettlebell Swings 2.0/1.5
10 Burpees every time you break
4)
800 Meter Run
10 Minutes Stairmaster
800 Meter Run
