30/3
A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Power Cleans (52/34 kg)
10 Push Press (52/34 kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
31/3
Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs
2 Minutes of Assault Bike (for calories)
400 Meter Run
1/4
A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (25/15 kg)
10 Chest-to-Bar Pull-Ups
2/4
Tabata
3/4
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
10 Overhead Squats (52/34 kg)
10 Burpee Box Jump-Overs
(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)
5/4
A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.
B.
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
