5/10
A.
Five sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes
B.
For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (22.5/15 kg)
6/10
TABATA
7/10
For time:
1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups
8/10
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)
Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (61/43 kg)
12 Alternating Reverse Lunges (61/43 kg)
12 Toes to Bar
9/10
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike
11/10
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press x 1 rep @ 20X0
Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+
B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups
