Thursday, May 23, 2024
3 Rounds for time of:
21 Calorie assault bike
12 Deadlift (BW)
21 Box jumps (24″/20″)
Wednesday, May 22, 2024
Strength / Skill
Split jerk
Conditioning
7 rounds for time of:
7 Power cleans (135#/95#)
7 Shoulder to overhead (135#/95#)
14 Push ups
Tuesday, May 21, 2024
“Strict Nicole”
Complete as many rounds as possible in 20 minutes of:
400m Run
Max-rep strict pull-ups
Sunday, May 19, 2024
AMRAP in 6 minutes of:
9 Curls
12 Bent over rows
REST 2 MINUTES
AMRAP in 6 minutes of:
12 Hang power cleans
9 Shoulder press
REST 2 MINUTES
AMRAP in 6 minutes of:
12 Hang power snatch
9 Overhead squats
Thursday, May 16, 2024
3 Rounds for time of:
100 Double unders
75 Sit ups
50 KB swings (70#/53#)
25 Push ups
Wednesday, May 15, 2024
Strength
Split Press
Jerk Drives
Conditioning
As many reps as possible in 15 minutes following the rep scheme below until time expires:
200m Run
3 Push press (95#/65#)
3 Pull ups
200m Run
6 Push press (95#/65#)
6 Pull ups
200m Run
9 Push press (95#/65#)
9 Pull ups
200m Run
12 Push press (95#/65#)
12 Pull ups
If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.
Tuesday, May 14, 2024
Strength
Front squat
Conditioning
4 Rounds for time of:
15/10 Calorie assault bike
Plate push (45#/25#)
1 Bounding triple jump
Plate push (45#/25#)