8/25/17
For time:
100 burpees
8/24/17
For time:
10 ring muscle ups
20 GHD back extensions
15 ring muscle ups
30 GHD back extensions
20 ring muscle ups
40 GHD back extensions
8/23/17
1-1-1-1-1-1
Squat snatch
8/22/17
6 rounds for time of:
400m row
12 weighted push ups (55/35)
8/21/17
5 rounds of:
10 KB snatches on left arm (1.5/1pood)
5 KB TGU on left arm (1.5/1pood)
10 KB snatches on right arm
5 KB TGU on right arm
8/20/17
For time:
300 ft burpee broad jumps
500 ft Yoke walk @ 2x BW
1 mile run
8/19/17
Behind the neck strict press
5-4-3-2-1
Then,
4 rounds of:
30 V ups
20 TTB
10 Wall balls (20/14)
8/18/17
10-1
Front squat @ BW
In between each set, perform 20 DU.
8/17/17
For time:
150 cal Ski erg
8/16/17
For time:
21 Bench press @ BW
15 Back squat @ 2x BW
9 Bar muscle ups
400ft Farmers carry (100/70)
8/15/17
10 rounds:
8 power snatch (95/75)
2 rope climbs (18ft)
8/14/17
Sumo deadlift:
5-5-4-4-3-3
8/13/17
4 rounds:
30 air squats
60 sec wall facing handstand hold
9 strict pullups
8/12/17
50-40-30-20-10
Plank (sec)
GHD situps
Jumping lunges (1L/1R=2)
8/11/17
5 attempts for max distance overhead Yoke walk @ 1.5 BW
8/10/17
For time:
(Alternate between the two movements)
18-12-6 BJO (24/20)
10-15-20 HR push up
8/9/17
10 RFT:
200m row
10 strict ring dips
8/8/17
Max reps in 5 min of:
Overhead KB swings (2pood/1.5pood)
8/7/17
15-12-9-6-3
Strict pull up
Strict HSPU
8/6/17
4RFT:
100 ft Yoke walk (2xBW/1.5BW)
50 ab mat sit ups
30 sec L sit
1 min plank