Wednesday, April 21, 2021
0:00 – 5:00
20/14 Calorie assault bike
30 Hang power snatch (75#/55#)
5:00-10:00
20/14 Calorie assault bike
20 Hang power snatch (95#/65#)
10:00-15:00
20/14 Calorie assault bike
20 Hang power snatch (115#/80#)
15:00-20:00
20/14 Calorie assault bike
10 Hang power snatch (135#/95#)
Tuesday, April 20, 2021
Strength
Squat
Conditioning
“Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit ups
Sunday, April 18, 2021
For time:
1,000m Row
-THEN-
2 Rounds of:
60 Ground to overhead (45#/35#)
45 Push ups
30 Push press (135#/95#)
Saturday, April 17, 2021
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Weighted step up (50#/35#)
Every 5 minutes run 300m.
Thursday, April 15, 2021
1-1-1-1-1-1-1 reps of:
Front squat / thruster / push jerk / split jerk
A front squat followed by a thruster followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Wednesday, April 14, 2021
4 Rounds for time of:
12/8 Calorie assault bike
12 Burpees
300m Run
12 Sumo deadlift (185#/135#)
Tuesday, April 13, 2021
Death by pull up (with a twist)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
