29/4
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
Build over the course of the 8 sets to today’s heavy.
B.
“Grace”
For time:
30 Ground to Overhead (60/42,5kg)
30/4
A.
Five sets of:
Bench Press or Floor press x 2-4 reps @ 20X1
Rest 90 seconds
Rower Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
⅕
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (22,5/15kg)
20 Wall Ball Shots (9/6kg)
⅖ TABATA
⅗
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 15-22 meter Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Two sets for times of:
30/25 Calories of Assault Bike or Rowing
20 Burpee Box Jump-Overs (75/60cm)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
5/5
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (35/25kg)
20 Pull-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
