Sunday, April 23, 2023
10 Rounds for time of:
21 Double unders
7 Deadlift (155#/105#)
7 Box jumps (30″24″)
7 Push ups
Saturday, April 22, 2023
For time:
400m Run
9 Pull ups
21 Thrusters (75#/55#)
9 Pull ups
400m Run
9 Pull ups
15 Thrusters (75#/55#)
9 Pull ups
400m Run
9 Pull ups
9 Thrusters (75#/55#)
9 Pull ups
RX men wear a 20# vest
RX women wear a 14# vest
Thursday, April 20, 2023
Strength
L-sit
Conditioning
Max rounds in 3 minutes of:
6 Pistols
9 Burpees
12 KB swings (70#/53#)
Rest 1 minute. Repeat for a total of 5 cycles.
Tuesday, April 18, 2023
For time:
Row 500m
-THEN-
30 Push jerks (155#/105#)
-THEN-
Row 500m
*25 Sit ups every time the bar is dropped
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.
