6:30-9 am For time:80 kipping pull-ups80 push-ups80 GHD sit-ups80 single-leg squats, alternating Scale:For time:50 jumping pull-ups50 push-ups50 AbMat sit-ups50 single-leg squats to a box, alternating
Wednesday March 20 Read More »
6:30-8:30 am Complete as many rounds as possible in 5 minutes of:12 front squats (♀ 75 lb ♂ 115 lb)12-cal. Row Rest 5 minutes Complete as many rounds as possible in 5 minutes of:9 front squats (♀ 95 lb ♂ 135 lb)9-cal. Row Scale:Complete as many rounds as possible in 5 minutes of:12 front squats
7:30-9:30 am 5 rounds of:10 thrusters10 jumping chest bar pull-upsRest 1 minute5 rounds of:7 thrusters7 chin over bar pull-ups Weight 1 – 45/65Weight 2: 65/95
6:30-8:30 am Skyler says a lil snow flurry can’t stop him. He’s ready to teach! Did you know that it’s Pi day (aka Kellys Day) there’s 25 reps in todays workout. Divide by 3 then divide by 2.65 and…It’s Pi Day!Well…more or less…close enough. Right Kelly? Dead lift5-5-5-5-5
6:30-8:30 am For time:40 box jumps20 cleans ♀ 20-in box, 70-lb cleans♂ 24-in box, 100-lb cleans Scale:For time:40 box jumps or step-ups20 cleans ♀ 12-in box, 40-lb cleans♂ 29-in box, 60-lb cleans
6:30-9 am For time:Run 800 metersThen, 5 rounds of:1 strict scaled ring muscle-up3 strict handstand push-ups8 kettlebell swingsThen, run 800 meters ♀ 1-pood kettlebell♂ 1.5-pood kettlebell Scale:For time:Run 400 metersThen, 5 rounds of:2 ring rows4 assisted push-ups8 kettlebell swingsThen, run 400 meters ♀ 15-lb kettlebell♂ 26-lb kettlebell
7:30-9:30 am 20 min AMRAP300 m row10 deadlifts50 double unders Scale: weight, single unders
6:30-9 am The ’real’ without for Friday… Max rounds in 3 minutes of:3 deadlifts6 push-ups9 squats ♀ 155 lb ♂ 225 lb Rest 1 minute. Repeat for a total of 5 cycles. Scale:Max rounds in 3 minutes of:3 deadlifts6 push-ups9 squats ♀ 65 lb ♂ 95 lb Rest 1 minute. Repeat for a total of
