Tuesday, May 21, 2019
21-15-9 reps of:
Dumbbell snatch (50#/35#)
Bench press (155#/105#)
At the 10:00 mark:
45 Burpees
Sunday, May 19, 2019
For time:
800m Run
50 Sit ups
25 Box jump overs (24”/20”)
50 Sit ups
25 Box jump overs (24”/20”)
50 Sit ups
800m Run
Saturday, May 18, 2019
3 rounds for time of:
15 Deadlift
35 Overhead squats
90 Double-unders
Time cap: 15 minutes
Ages 16-17 and 35-54:
Men deadlift 225 lb. and overhead squat 75 lb.
Women deadlift 155 lb. and overhead squat 55 lb.
Ages 14-15:
Boys deadlift 135 lb. and overhead squat 65 lb.
Girls deadlift 95 lb. and overhead squat 45 lb.
Ages 55+:
Men deadlift 185 lb. and overhead squat 65 lb.
Women deadlift 125 lb. and overhead squat 45 lb.
Thursday, May 16, 2019
Strength
Back squat
Conditioning
Complete as many rounds as possible in
8 minutes of:
45 Thrusters
45 Toes-to-bars
45 Cleans
45 Chest-to-bar pull-ups
Ages 16-17 and 35-54:
Men use 95 lb.
Women use 65 lb.
Ages 14-15:
Boys use 75 lb.
Girls use 55 lb.
Ages 55+:
Men use 75 lb. and perform chin-over-bar pull-ups.
Women use 55 lb. and perform chin-over-bar pull-ups.
Tuesday, May 14, 2019
For time:
5 rounds of:
4 muscle-ups*
13 shoulder-to-overheads
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads
Time cap: 15 minutes
Ages 16-17 and 35-54:
Men lift 135 lb. then 185 lb.
Women lift 95 lb. then 125 lb.
Ages 14-15:
Boys lift 95 lb. then 135 lb.
Girls lift 65 lb. then 95 lb.
Ages 55+:
*Men perform chest-to-bar pull-ups and lift 95 lb. for the
first couplet, then perform muscle-ups and lift 135 lb. for
the second.
*Women perform chest-to-bar pull-ups and lift 65 lb. for
the first couplet, then perform muscle-ups and lift 95 lb.
for the second.
Sunday, May 12, 2019
For time:
30 Snatch
30 Strict handstand push-ups
Time cap: 6 minutes
Ages 16-17 and 35-54:
Men use 135 lb.
Women use 95 lb.
Ages 14-15:
Boys use 95 lb.
Girls use 65 lb.
Ages 55+:
Men use 95 lb. and perform 5-in. elevated strict HSPU.
Women use 65 lb. and perform 5-in. elevated strict
HSPU.
