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
Thursday, April 18, 2024
For time.
3 Rounds of:
200m Run
30 Air squats
-THEN-
2 Rounds of:
400m Run
60 Air squats
-THEN-
1 Round of:
800m Run
90 Air squats
Wednesday, April 17, 2024
Strength
Deadlift
Conditioning
“Nate”
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70#/53#)
Tuesday, April 16, 2024
Strength
Front squat
Conditioning
With a 14-minute clock, for max reps each round:
From 0:00-4:00, run 400 meters then max clean & jerks (185#/125#) in the time remaining.
Rest 1 minute
From 5:00-9:00, run 400 meters then max clean & jerks (185#/125#) in the time remaining.
Rest 1 minute
From 10:00-14:00, run 400 meters then max clean & jerks (185#/125#) in the time remaining.
Sunday, April 14, 2024
Complete as many rounds as possible in 12 minutes of:
3 Box jump-overs (24″/20″)
3 Deadlift (275#/185#)
6 Box jump-overs (24″/20″)
6 Deadlift (275#/185#)
9 Box jump-overs (24″/20″)
9 Deadlift (275#/185#)
Etc.
Saturday, April 13, 2024
10-9-8-7-6-5-4-3-2-1 reps for time of:
Burpees
Strict chin ups
EMOM 4 devil press (50#/35#)
