Saturday, May 1st Happy Derby Day! “Horse Play” 250m Row 50-Jumping Lunges, Ring Rows, DB Push Press (M-35′s/W-20′s), Situps 500m Row 30-Jumping Lunges, Ring Rows, DB Push Press, Situps 750m Row 10-Jumping Lunges, Ring Rows, DB Push Press, Situps 1000m Row
Friday, April 30th “Helen” 1/4 Mile Run, 21-KB Swings (1.5 pood), 12-Pullups. 3 rounds for time. Then: 100-Back Squats for time (M-100/W-70) Then: 100-Bench Press for time (M-100/W-50)
Thursday, April 29th 6-6-6-6 (Squat) Clean & Jerk Then: 21-15-9: Wall Balls & CTB Pullups Then: 21-15-9: SDHP (M-115/W-75) & GHD Situps
Wednesday, April 28th Rest Day.
Tuesday, April 27th 4-4-4-4-4 Deadlift & Shoulder Press Then: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees
Monday, April 26th 5-5-5-5-5 Squat Snatch & Box Jump Then: 8 Minute AMRAP: 1- Muscle Up + 3 Dips 3- Hand Stand Pushups
Sunday, April 25th 8-8-8-8 Back Squat & Weighted Pullup Then: “Paul” Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards
Saturday, April 24th Rest Day.
Friday, April 23rd “Erin” 40lb Dumbbell split cleans- 15 reps, 21 pullups. 5 Rounds For Time. Then: Tabata: Situps, Pushups, and Squats
Thursday, April 22nd “Linda” aka “3 Bars of Death” 10-9-8-7-6-5-4-3-2-1 reps each of: Deadlift (1.5 times bodyweight) Bench Press (bodyweight) Power Clean (3/4 bodyweight)
