V13
28/3
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90% of 1-RM
B.
Complete as many rounds and reps as possible in 16 minutes of:
8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm)
8 Single-Arm Kettlebell Swings (24/16 kg – left arm)
16 Overhead Walking Lunges (24/16 kg – left arm)
8 Single-Arm Kettlebell Deadlifts (24/16 kg – right arm)
8 Single-Arm Kettlebell Swings (24/16 kg – right arm)
16 Overhead Walking Lunges (24/16 kg – right arm)
29/3
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build to today’s heavy.
B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
10 Bar-Facing Burpees
30/3
Every 4 minutes, for 32 minutes (8 sets) for max reps:
400 Meter Run
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Ring Dips*
*Perform Strict Handstand Push-Ups for sets 1, 3, 5 and 7, and Ring Dips for sets 2, 4, 6 and 8.
31/3
TABATA
1/4
Team Workout
10 rounds: (relay)
15/12 cal row
5 power snatch 50/35kg
8 rounds:
8 chest to bar pull up
8 deadlift 50/35kg
8 handstand push ups
6 rounds:
50 double unders
15 kettlebell swings 24/16kg
3/4
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
Compare results to April 30, 2021.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″
