Fitness Origins – Elite Strength & Conditioning

Black Group:
8 Rounds AFAP (As Fast As Possible) of:
.25 mile Run
125 Jump Rope Skips

Red Group:
1 mile Run
250 Jump Rope Skips
1 mile Run

Rest Day

Black Group: “Odd Man Out”
15 Rounds AFAP (As Fast As Possible) for time of:
3 Sumo High Pulls (95lbs)
5 Push-Ups
7 Sit-Ups
9 Squats

Red Group: “Odd Man Out” Scaled
11 Rounds AFAP For time of:
3 Sumo High Pulls (35lbs Kettle)
5 Push-Ups
7 Sit-Ups
9 Squats

The best way out is always through.
Robert Frost

Black Group:
12-9-6 25lbs DB Burpees into 25lbs Weighted Pull-Ups (12 Burpees-then 12 Pull-Ups 9 Burpees-9 Pull-Ups…)

Red Group:
21-15-9 Burpees into Ring Rows (21 Burpees-then 21 Ring Rows-15 Burpees-15 Ring Rows…)

HAPPY BIRTHDAY AZURE Crazyhorse!!!!

Black Group:
Power Cleans Max Effort: 1-1-1-1-1-1-1

Red Group:
Power Cleans @ 50%1RM (1 Rep Max) 15-14-13-12-11-10

If the wind will not serve,
take to the oars.
Destitutus ventis, remos adhibe
Latin Proverb

Black Group:
AMRAP (As Many Rounds as Possible) in 20 minutes of:
5 Knees to Elbows
10 Burpees
15 Squats

Red Group:
AMRAP (As Many Rounds As Possible) in 20 Minutes of:
5 Sit-Ups
10 Push-Ups
15 Squats

Rest Day

Black Group:
As many Rounds in 20 Minutes of:
11 reps- Plyo Push-Ups (Use Two Plates stacked on either side of your hands and push off-bring hands to top of plates-press off and go back to the floor)
9 reps- Upright Rows @ 60% BW
7 reps- Dips
5 reps- L Pull-Ups

Red Group:
As Many Rounds in 20 minutes Of:
11 reps- Push-Ups
9 reps- Upright Rows 45% BW
7 reps- Chair Dips
5 reps- Ring Rows

Black Group:

5 Sets x 5 Reps of Cleans @ 90% of Body Weight— 3 min rest between sets

Red Group:

5 Sets x 15 Reps of Cleans @ 45lbs— 2 min rest between sets

Rest Day