6/13/22- Gobstopper

  FITNESS TESTING MONTH

Gobstopper 3 Rounds For Time: 400 m Run / 500 m Row * 30 Ab-mat Sit-ups 20 pull ups 100-ft. HS walk (200' bear crawl)

Tuesday

Hot Wheels

For time: 10 sandbag cleans 100/60 10 H.R Push-ups .5 /.4 mi echo Bike 9 sandbag cleans 9 H.R Push-ups .5/ .4 mi echo Bike 8 sandbag cleans 8 H.R Push-ups .5 / .4mi echo Bike 7 sandbag cleans 7 H.R Push-ups .5 / .4 mi echo Bike etc. to 1 sandbag clean 1 H.R Push-up .5 / .4 mi echo Bike

Wednesday

Quad Explosion

10-8-6-4-2 Thruster 155/105 200 m Run

Thursday

Built Different For Time: 30 Chest to Bar Pull-ups 3 Rounds of Dumbbell “DT” 20 Chest to Bar Pull-ups 2 Rounds of Dumbbell “DT” 10 Chest to Bar Pull-ups 1 Round of Dumbbell “DT” Dumbbells: (50/35#)’s DT 12 DL 9 PC 6PJ

Friday

120 Seconds

2 Min Max HSPU 2 Min Max DU 2 Min Max Air Squats 3 Min Max Bar Facing Burpees Rest 3 Minutes 1 min Max HSPU 1 Min Max DU 1 Min Max Air squats 2 Min Max Bar Facing Burpees @ completion of workout rest as needed 2-minute max distance sled push

Saturday

Tri-Time

Every 8 min for 4rds 400m run 500m row 1-mile echo bike