19/4
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 (93/65 kg)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
20/4
Utomhustabata
21/4
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 3 reps @ 80-85%
B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (52/34 kg)
Bar-Facing Burpees
22/4
A
Three rounds for time of:
400 Meter Run
Immediately followed by…
Three rounds of…
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells
B
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Alternating Single-Arm Dumbbell Snatches
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups
23/4
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing (or 12 Calories of Assault Bike)
12 Deadlifts (70/47,5 kg)
9 Hang Power Cleans (70/47,5 kg)
6 Shoulder to Overhead (70/47,5 kg)
25/4
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.
