30/5
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
50 Double-Unders
12 Deadlifts (225/155 lbs)
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
31/5
TABATA
1/6
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90-95%
B.
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
2/6
A.
Every 2 minutes, for 8 minutes (4 sets) of:
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
Followed by…
Every 3 minutes, for 15 minutes (5 sets) of:
Shoulder Press x 1 rep
*Set 1 – 1 rep @ 90-93%
*Set 2 – 1 rep @ 93-96%
*Set 3 – 1 rep @ 96-99%
*Set 4 – 1 rep @ 101-103%
*Set 5 – 1 rep @ 101+%
Compare results to September 27, 2021.
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
3/6
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 Goblet Squats (32/24 kg)
12 Push-Ups
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, 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.
5/6
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil’s Presses (50/35 lbs)
