Weight Vest Wednesday

Wednesday, June 3, 2020

Weight Vest Wednesday

4 Rounds of 5 Minutes:

  • 500m Row
  • 25 Abmat Sit-Ups
  • Max. Rep. Push-Ups

OR

  • 30 Double-Unders
  • 15 Knees-to-Elbows
  • Max. Rep. Pull-Ups

OR

  • 400m Run
  • 20 GHD Sit-Ups
  • Max. Rep Rope Climb

 

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Wednesday, May 27, 2020

Weight Vest Wednesday

For Time:

  • 84 Jumping Jacks
  • 21 Medicine Ball Cleans
  • 21 Ring Rows
  • 60 Jumping Jacks
  • 15 Medicine Ball Cleans
  • 15 Ring Rows
  • 36 Jumping Jacks
  • 18 Medicine Ball Cleans
  • 18 Ring Rows

 

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Wednesday, Mar. 25, 2020

Weight Vest Wednesday

4 Rounds:

  • 400m Run
  • 2 minute Rest

Rest as needed then…

15-10-5

  • Burpees
  • Pull-Ups

OR

4 Rounds:

  • 200m Run
  • 1 minute Rest

Rest as needed then…

30-20-10

  • Burpees
  • Pull-Ups

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Wednesday, Mar. 18, 2020

Weight Vest Wednesday

EMOTM 12 minutes:

  • 3 Pull-Ups
  • 3 Burpees
  • 3 Knees-to-Elbows

Rest 3 minutes. 

EMOTM until failure w/o Vest

  • 3 Pull-Ups
  • 3 Burpees
  • 3 Knees-to-Elbows
  • Increase reps by 1 each minute.

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Wednesday, Mar. 11, 2020

Weight Vest Wednesday

AMRAP 20 minutes:

  • 1 Pull-Up / Box Jump / Ring Dip
  • 2 Pull-Ups / Box Jumps / Ring Dips
  • 3 Pull-Ups / Box Jumps / Ring Dips

Athletes perform 1 rep of each movement, then 2 and finally 3 to equal 1 round. Alternate rounds with and without weight vest.

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Wednesday, Mar. 4, 2020

Weight Vest Wednesday

3 Rounds:

  • 200m Run
  • 12 Step-Ups
  • 8 Burpees
  • 400m Run
  • 10 Step-Ups 
  • 10 Burpees
  • 800m Run
  • 8 Step-Ups
  • 8 Burpees

The athlete will not wear the weight vest for one exercise each round, but may only pick each movement once.

 

 

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Wednesday, Feb. 19, 2020

Weight Vest Wednesday

On a 15-minute running clock, for max reps:

  • 5 Rounds:
    • 20 seconds Pull-Ups / 10 second rest
    • 20 seconds Push-Ups / 10 second rest
  • 5 Rounds:
    • 20 seconds Squats / 10 second rest
    • 20 seconds Step-Ups / 10 second rest
  • 5 Rounds:
    • 20 seconds BirdDogs / 10 second rest
    • 20 seconds Sit-Ups / 10 second rest

 

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