Sunday, April 16, 2023
Alternating EMOM of:
15 Wall ball (20#/14#/10#)
Death by power snatch (95#/65#/45#)
Saturday, April 15, 2023
For time:
15 Thrusters (right arm)
15 Thrusters (left arm)
15 Sumo deadlift high pull (right arm)
15 Sumo deadlift high pull (left arm)
15 Push jerk (right arm)
15 Push jerk (left arm)
15 Overhead squats (right arm)
15 Overhead squats (left arm)
15 Front squats (right arm)
15 Front squats (left arm)
Men will use a 50lb dumbbell. Women will use a 35lb. Each athlete must do four burpees at the beginning of every minute before moving on to the dumbbell work. The athlete is allowed to move to the next dumbbell skill once an he/she has completed all 15 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
Thursday, April 13, 2023
As many reps as possible in 18 minutes following the rep scheme below until time expires:
3 Push press (95#/65#)
3 Pull ups
6 Push press (95#/65#)
6 Pull ups
9 Push press (95#/65#)
9 Pull ups
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.
Wednesday, April 12, 2023
For time of:
25 Weighted step-ups
800m Run
25 Weighted step-ups
800m Run
25 Weighted step-ups
Men: 50# dumbbells, 24-in. box
Women: 35# dumbbells, 20-in. box
Sunday, April 9, 2023
Strength
Front squat
Conditioning
E2MOM for 20 minutes:
300m Row
30 KB Thrusters (53#/35#/25#)
