GDF 23

by | Feb 9, 2019 | GDF

GDF 23 15 Minutes:50ft Overhead Walking Lunge12 Burpees50ft Overhead Walking Lunge12 Pullups60 Double UndersUse anything you’d like for overhead-from a plate, to a weighted bar, to 1 or 2 dumbbells/kettlebells. Add a challenge by doing burpees over object as...

GDF 22

by | Feb 8, 2019 | GDF

GDF 22 40-30-20:Wall BallsCalorie Row-Then-20-30-40:Dumbbell BenchBall SlamsPart 1 is meant to be a sprint through. Use a medicine ball weight that you can do big chunks on the wall balls, or unbroken. If no rower, run 600m/400m/200mPart 2 should utilize a light...

GDF 21

by | Feb 7, 2019 | GDF

GDF 21 5 Rounds:Max Kettlebell Swings400m RunYou really are aiming to do a max set! Be sure to stop before your form breaks down, however. Find a weight kettlebell that allows AT LEAST 25+ swings unbroken. Start the first half of each run hard, and use the second half...

GDF 20

by | Feb 6, 2019 | GDF

GDF 20 12 Minutes:3 Cleans3 Toes to Bar6/69/912/12Etc Aim to do full cleans (AKA squat cleans), and pick a weight that you can go unbroken for at least the first 3-5 rounds. Scale to dumbbells if no bar available. Do toes to bar as long as possible, scale down to...

GDF 19

by | Feb 5, 2019 | GDF

GDF 19 5 Rounds:100ft Bear Crawl100ft Farmer Carry50ft Handstand Walk50 Double Unders Sub Double Unders with Penguin Jumps (to simulate DU rhythm)Sub Handstand Walks with 5-7 Wall Walks (as far as you feel comfortable)Pick a heavy weight for the Carries, as heavy as...