Thursday, April 18, 2024
For time.
3 Rounds of:
200m Run
30 Air squats
-THEN-
2 Rounds of:
400m Run
60 Air squats
-THEN-
1 Round of:
800m Run
90 Air squats
Wednesday, April 17, 2024
Strength
Deadlift
Conditioning
“Nate”
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70#/53#)
Tuesday, April 16, 2024
Strength
Front squat
Conditioning
With a 14-minute clock, for max reps each round:
From 0:00-4:00, run 400 meters then max clean & jerks (185#/125#) in the time remaining.
Rest 1 minute
From 5:00-9:00, run 400 meters then max clean & jerks (185#/125#) in the time remaining.
Rest 1 minute
From 10:00-14:00, run 400 meters then max clean & jerks (185#/125#) in the time remaining.
Sunday, April 14, 2024
Complete as many rounds as possible in 12 minutes of:
3 Box jump-overs (24″/20″)
3 Deadlift (275#/185#)
6 Box jump-overs (24″/20″)
6 Deadlift (275#/185#)
9 Box jump-overs (24″/20″)
9 Deadlift (275#/185#)
Etc.
Saturday, April 13, 2024
10-9-8-7-6-5-4-3-2-1 reps for time of:
Burpees
Strict chin ups
EMOM 4 devil press (50#/35#)
Thursday, April 11, 2024
Skill / Strength
Split jerk
Conditioning
“Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit ups
Wednesday, April 10, 2024
Strength
Deadlift
Conditioning
For Time:
200m Row
10 Push ups
400m Row
20 Push ups
800m Row
40 Push ups
1,200m Row
60 Push ups
800m Row
40 Push ups
400m Row
20 Push ups
200m Row
10 Push ups
