Friday April 26
6:30-9 am DTFive rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Scale: weight
6:30-9 am DTFive rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Scale: weight
6:30-9 am For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 hip extensions50 wall-ball shots50 burpees50 double-unders ♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball Scale: dirty 30
6:30-9 am Clean and jerk 1-1-1-1-1 reps Then, For time:10 clean and jerks at 70% of your heaviest single10 clean and jerks at 80% of your heaviest single
Wednesday April 24 Read More »
6:30-9 am Bike, run, row, box steps or jump rope for 20 minutesEvery 5 minutes stop and do 15 pushups.
6:30-9 am 21-18-15-12-9-6-3 reps for time of:Dumbbell front squatsToes-to-bars *100-meter farmers carry after each round. ♀ 25-lb DBs ♂ 35-lb DBs Scale:18-15-12-9-6-3 reps for time of:Dumbbell front squatsHanging knee raises *100-meter farmers carry after each round. ♀ 10-lb DBs ♂ 15-lb DBs
7:30-9:30 am Fight Gone Bad!3 rounds for max reps of:1 minute of wall-ball shots1 minute of sumo deadlift high pulls1 minute of box jumps1 minute of push presses1 minute of rowing (calories)Rest 1 minute ♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box♂ 20-lb ball to 10 feet, 75-lb SDHP and press,
6:30-9 am 3 rounds for time of:35 hip extensions15 strict pull-upsRun 800 meters Scale:3 rounds for time of:25 hip extensions15 ring rowsRun 400 meters
6:30-9 am Complete as many reps as possible in 12 minutes of:1 overhead squat10 burpee box jumps2 overhead squats10 burpee box jumps3 overhead squats10 burpee box jumps Continue until time expires, adding 1 overhead squat each round. ♀ 85 lb, 20-in box♂ 125 lb, 24-in box Scale:Complete as many reps as possible in 12 minutes
Wednesday April 17 Read More »
6:30-9 am 10 rounds for time of:200-m run2 ring muscle-ups Scale:5 rounds for time of:200-m run3x: [3 ring rows + 3 jumping ring dips]