Sunday, April 28, 2024
For time:
20 Calorie assault bike
10 Shoulder press (95#/65#)
200m Run
20 Push press (135#/95#)
20 Calorie assault bike
30 Push jerk (155#/105#)
Saturday, April 27, 2024
“Tsakos”
AMRAP in 27 minutes of:
1 Mile run
-THEN-
7 Deadlift (135#/95#)
5 Lateral burpees over the bar
6 Wall ball (20#/14#)
3 Box jumps (30″/24″)
Det. Tsakos’ badge number was 17563.
Thursday, April 25, 2024
“Running Cindy”
AMRAP 20 minutes of:
200m Run
5 Pull ups
10 Push ups
15 Air squats
Wednesday, April 24, 2024
For time.
3 rounds:
10 handstand push-ups
20 toes-to-bars
-THEN-
2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet
-THEN-
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Tuesday, April 23, 2024
Strength
Front squat
Conditioning
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
Sunday, April 21, 2024
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Saturday, April 20, 2024
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
