Weekly Update

10/8
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall Balls 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High Pull 75 pounds (Reps)
Box Jumps 20" box (Reps)
Push Press 75 pounds (Reps)
Row (Calories)
​
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.


10/9
30 Wave Back Squat @ 55%


10/10
Dunn
Complete as many rounds as possible in 19 minutes of:
3 Muscle Up
1 shuttle Run, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.


10/11
Alpine
6 rounds
45 seconds max Tire Flips
45 seconds max Shoulder Press @ 55%


10/12
4 Rounds
Row 500M
15 Dumbbell Thruster 25% max thruster each hand


10/13
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pullups
10 Pushups
15 Air Squats


10/14


Fitch Best Competition
No Workout, unless you are competing