"Helen"

"Helen"

Three rounds for time:

Run 400 meters

1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)

12 Pull-ups

Saturday 041211

Push Press 3-2-2-2-1-1-1-1-1 reps

Friday 041210

4 rounds for time of:

20 inch Box jump, 30 reps

30 push-ups

1.5 pood Kettlebell swing, 30 reps

30 pull-ups

30 Wallball shots, 20 pound ball

Thursday 041209

Seven rounds of:

Overhead squats, 3 reps

10 Knees to elbows

Tuesday 041207

Clean 3-2-2-2-1-1-1-1-1 reps

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

"Nancy"

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

"Jonesworthy"

"Jonesworthy"

6 rounds for time of:

Squat 80-64-50-32-16-8 reps

1.5 pood Kettlebell swing 40-32-25-16-8-4 reps

Pull-ups 20-16-12-8-4-2 reps

Thursday 041202

Deadlift 3-2-2-2-1-1-1-1-1 reps

"Fight Gone Bad!"

"Fight Gone Bad!"

This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball - 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull 75 pounds (Reps)

Box Jump - 20" box (Reps)

Push-press 75 pounds (Reps)

Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments. 405 is the score to beat.