Saturday, May 11, 2024
0-10 minutes with a vest:
1 Mile run
Max muscle ups
THEN
10-20 minutes with a vest:
1 Mile run
Max push ups
THEN
20-30 minutes with a vest:
1 Mile run
Max pull ups
No rest between rounds.
Thursday, May 9, 2024
AMRAP in 18 minutes of:
50 One arm overhead walking lunges (50#/35#)
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Burpees
Wednesday, May 8, 2024
Strength
Split press
Conditioning
For time:
50 Double unders
10 Bench press (135#/95#)
Rest 1 minute
50 Double unders
10 Bench press (155#/105#)
Rest 1 minute
50 Double unders
10 Bench press (185#/130#)
Tuesday, May 7, 2024
Strength
Front squat
Conditioning
For time:
500m Row
15 Handstand push ups
30 Toes to bar
15 Handstand push ups
500m Row
Sunday, May 5, 2024
10 Rounds for time of:
10 Deadlift (135#/95#)
10 Push ups
Every two minutes perform 10 box jumps (24”/20”)
Thursday, May 2, 2024
Strength
Front squat
Conditioning
For time:
30 Dumbbell push press (50#/35#)
10 Strict pull ups
30 Dumbbell snatch (50#/35#)
800m Run
20 Dumbbell push press (50#/35#)
10 Strict pull ups
20 Dumbbell snatch (50#/35#)
800m Run
10 Dumbbell push press (50#/35#)
10 Strict pull ups
10 Dumbbell snatch (50#/35#)
