v 19
4/5
A.
Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 60 seconds
Weighted Pull-Up x 4 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds
Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.
B.
Three sets of:
20/15 Calories of Assault Bike/row
30,5 m Walking Lunges with Farmer’s Hold (24/16 kg)
Rest 2 minutes
5/5
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
21 Deadlifts (93/66 kg)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
6/5
A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike/row
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (62/43 kg)
Minute 5 – 8 Strict Handstand Push-Ups
7/5
Tabata
8/5
A.
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
10/5
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (70/47,5 kg)
