NAUGHTY NINETY:
Teams of 2
90 Box jumps, (24/20)- alternating
90 Jumping pull-ups-U go I go
90 Kettlebell swings (35/26)-syncronized
90 Walking Lunges-sync’d
90 K2E-U go I go
90 Push press (45/35)U go I go
90 WB’s (20/16)-alternating
90 Burpees- synchro
90 Double unders-U go I go
3 Rounds of Cindy
1 Round of DT
2 Rounds of Cindy
1 Round of DT
1 Round of Cindy
1 Round of DT
*Cindy = 5 Pullups, 10 Pushups, 15 Squats
*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155#/105#)
Deck of Car
Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Burpees
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
3 RFT:
10 D-Ball Shoulders
10 1-arm DB or KB snatch (5 a side)
10 Pistols (5 a side)
Conditioning
Christine
3 RFT:
500m Row
12 Bodyweight Dead Lifts
21 Box Jumps 24/20″
Accessory
3×6 Single Leg Step ups (6/side before switching)
3×6-10 Glute Ham Raises
3×20 Weighted Sit up – feet anchored with dumbbell across chest
Sweat Class
3 Rounds
500m Row
12 KB Deadlifts
21 Box Jumps
Rest 1 minute between rounds
Core Work
Lynne
5 Rounds:
Max Unbroken Bench Press (Bodyweight)
Max Unbroken Pull-Ups
3:00 Rest Between Rounds
Masters Strong
Squat – 5×5 at 90 % of your true 5RM
Bench Press – 5×5 at 90 % of your true 5RM
Deadlifts – 1×5 at 90 % of your true 5RM
Team Relay
400m Run Each
30 Calorie Row each
30 Pushups each
30 Box Jumps each
60 Double Unders each
50 Wall Balls each
Points awarded for the winning team on each move. Low Score wins.
Strength
3×8 Front Squats
3×8 Bench Press
Conditioning
OT2:00 x 10
3 Muscle ups
5 Dead Lifts 275/185#
7 Kipping HSPU
Masters Strong
Back Squat to 5RM
Press to 5RM
5×3 Power Clean
