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#))
Thursday, May 1, 2025
5 Total cycles –
As many reps as possible in 4 minutes of:
1 Deadlift (185#/130#)
1 Hang power clean (185#/130#)
1 Front squat (185#/130#)
1 Push jerk (185#/130#)
*Rest 1 minute between cycles
Wednesday, April 30, 2025
For time:
30 Calorie assault bike
1 mile Run
1,000m Row
30 Calorie assault bike
