Sunday, May 11, 2025
For time:
18 Dumbbell snatch (50#/35#)
9 CTB pull ups
18 Dumbbell shoulder press (50#/35#)
9 CTB pull ups
18 Dumbbell snatch (50#/35#)
9 CTB pull ups
18 Dumbbell push press (50#/35#)
9 CTB pull ups
18 Dumbbell snatch (50#/35#)
9 CTB pull ups
18 Dumbbell push jerk (50#/35#)
9 CTB pull ups
Saturday, May 10, 2025
With a partner for time:
800m Run
30 Thrusters (95#/65#)
30 Burpee box jump overs (24″/20″)
24 Thrusters (115#/75#)
24 Burpee box jump overs (24″/20″)
18 Thrusters (135#/95#)
18 Burpee box jump overs (24″/20″)
800m Run
Thursday, May 8, 2025
For time:
30 Bench press (155#/105#)
40 / 28 Calorie assault bike
30 Bench press (155#/105#)
Every time you rack the barbell perform 50 double unders.
Wednesday, May 7, 2025
For time:
200m Run, 7 Pull ups
200m Run, 7 Pull ups, 7 Burpees
200m Run, 7 Pull ups, 7 Burpees, 7 Deadlift
200m Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans
200m Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans, 7 Push jerk
(The prescribed barbell weight is 135#/95#)
Sunday, May 4, 2025
24-21-18-15-12-9-6-3 reps for time of:
KB swing (70#/55#)
Sit ups
Every 2 minutes perform 50 double unders
Saturday, May 3, 2025
AMRAP with a weighted vest (20#/14#) in 5 minutes of:
5 Pull ups
10 Push ups
15 Air squats
-THEN-
400m Recovery run (no vest)
-THEN-
AMRAP in 5 minutes of:
5 Pull ups
10 Push ups
15 Air squats
-THEN-
400m Recovery run (no vest)
-THEN-
AMRAP with a weighted vest (20#/14#) in 5 minutes of:
5 Pull ups
10 Push ups
15 Air squats
400m Recovery run (with a weighted vest (20#/14#))
