Build to A Heavy Set of 5
Power Clean
(Touch and Go)
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (95/65)
20 Pull-Ups
Teams of 2
4 Rounds For Time
50 Calorie Assault Bike
40 American Russian Kettlebell Swings (53/35)
30 Box Jump Overs (24/20)
20 Dumbbell Alternating Snatches (50/35)
1:00 Synchro Plank
GYM Closed for Fitness Event
Details below:
https://tickets.deka.fit/event/deka-strong-road-show---hosted-by-hardkour-performance---huntington-beach-ca---february-26th---2022
OPEN 22.1
TBD
5 Rounds:
1 Minute Max Calorie Row
1 Minute Max AbMat Sit Ups
1 Minute Max Box Jumps (24/20)
1 Minute of Rest
Deadlifts:
1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
Every 2:00 x 10 Rounds:
5 Deadlifts (185/135)
200m Run
For Time:
500m, 750m, 1,000m, 1,500m Row
*After every Row, 25 Push-Ups*
Thrusters
7-5-3
"Fran"
21-15-9:
Thrusters (95/65)
Pull-ups
Teams of 2
AMRAP 20
60 Calorie Assault Bike
80 AbMat Sit Ups
100 High Plank Shoulder Taps
For Time:
2,000/1,600m Row
50 Box Jumps (24/20)
1,600 Meter Run
On the 2:00 x 5 Rounds:
3 Overhead Squats
For Time
21-15-9:
Overhead Squats (95/65)
Pull-ups
Directly Into...
45 Lateral Barbell Burpees
For Time
50-40-30-20-10:
Dumbbell Goblet Reverse Lunges (50/35)
AbMat Sit-ups
Calorie Row
Barbell Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
5 Rounds For Time:
9 Push Jerks
12 Hang Power Cleans
15 Deadlifts
45 Double Unders
Rest 1 Minute Between Rounds
Barbell: (115/85)
For Time:
45 Wall Balls (20/14)
30 Toes to Bar
15 Burpee Box Jumps (30/24)
30 Wall Balls (20/14)
20 Toes to Bar
10 Burpee Box Jumps (30/24)
15 Wall Balls (20/14)
10 Toes to Bar
5 Burpee Box Jumps (30/24)
Bench Press
5-5-5-5-5
AMRAP 20
10 Hand Release Push Ups
10 Russian Kettlebell Swings (53/35)
200 Meter Run
5 Rounds:
Minute 1: Max Double Unders
Minute 2: Max AbMat Sit-Ups
Minute 3: Max Calorie Bike
Minute 4: Rest
3 Rounds:
15 Deadlifts (95/65)
15 Pull-Ups
Directly Into...
3 Rounds:
12 Front Squats (95/65)
12 Chest To Bar Pull-Ups
Directly Into...
3 Rounds:
9 Shoulder to Overhead (95/65)
9 Burpee Pull-Ups
Snatch
3-3-3-2-2-1
AMRAP 15
500/400m Row
20 Alternating Dumbbell Snatches
12 Lateral Dumbbell Burpees
AMRAP 25:
400 Meter Run
2 Rounds of "Strict Cindy"
30/24 Calorie Bike
Deadlit
6 Sets of 3 Reps
3 Rounds For Time
30 Wall Balls (20/14)
30 Sumo Deadlift High-Pull (75/55)
30 Calorie Row