Fam Squad on Fleek (Side note — Danny rocking the Blue Steel)
The Shadow Rising
3 rounds of:
800m Run
30 Kettlebell Swings @ 70/53
30 Burpees
Post Times to Comments.
Box Brief
The workouts for the Internal Team Throwdown have been released!
Freddy’s Revenge
Partner 1:
12 – 9 – 6
Kettlebell Deadlift @ 53/35
Burpee
Partner 2:
15 – 12 – 9
Kettlebell Swing (Russian) @ 53/35
Burpee
Partner 3:
21 – 15 – 9
Kettlebell Swing @ 53/35
Burpee
Macho Man
12 minutes for all 3 teammates to establish a max weight Macho Man complex
Macho Man = 3 Power Cleans / 3 Front Squats / 3 Shoulder to Overhead
(Athlete must hold on for all 9 reps)
Rocket Fuel
Partner 1:
200m Row
30 Medball Squat @ 20/14
400m Run
Partner 2:
200m Row
30 Medball Thruster @ 20/14
400m Run
Partner 3:
200m Row
30 Wall Ball @ 20/14
400m Run
