April 2024

6:30-9 am Bench press5-5-3-3-3-1-1-1-1

6:30-9 am 3 rounds for time of:35 hip extensions15 strict pull-upsRun 800 meters Scale:3 rounds for time of:25 hip extensions15 ring rowsRun 400 meters

6:30-9 am Complete as many reps as possible in 12 minutes of:1 overhead squat10 burpee box jumps2 overhead squats10 burpee box jumps3 overhead squats10 burpee box jumps Continue until time expires, adding 1 overhead squat each round. ♀ 85 lb, 20-in box♂ 125 lb, 24-in box Scale:Complete as many reps as possible in 12 minutes

6:30-9 am 10 rounds for time of:200-m run2 ring muscle-ups Scale:5 rounds for time of:200-m run3x: [3 ring rows + 3 jumping ring dips]

6:30-9 am What better for tax day?!?! For time:Run 800 meters1,000-meter Echo Bike500-m rowRun 800 meters

7:30-9:30 am 5 rounds of Cindy for time5 minutes to establish a heavy deadlift5 rounds of Cindy for time *One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats. Scaled movement for scale

6:30-9 am 5 rounds for time of:50-foot overhead walking lunge21 burpees ♀ 35-lb barbell ♂ 45-lb barbell Scale: 3 rounds, weight

6:30-9 am 4 rounds for time of:20 box jumps25 kettlebell swings ♀ 20-inch box, 1-pood KB♂ 24-inch box, 1.5-pood KB Scale:3 rounds for time of:15 box jumps20 kettlebell swings ♀ 12-inch box, 8-kg KB♂ 20-inch box, 12-kg KB

Wednesday April 106:30-9 am For time:50 hollow rocks40 dumbbell snatches, alternating30 chest-to-bar pull-ups20 handstand push-ups10 cleans ♀ 25-lb DB, 105-lb cleans♂ 35-lb DB, 165-lb cleans Scale:For time:50 sit-ups40 dumbbell snatches, alternating30 assisted pull-ups20 assisted push-ups10 cleans ♀ 10-lb DB, 45-lb cleans♂ 15-lb DB, 65-lb cleans

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 push jerks, left arm5 push jerks, right arm10 push-ups15-cal. row ♀ 20-lb DB ♂ 30-lb DB Scale:Complete as many rounds as possible in 15 minutes of:5 push jerks, left arm5 push jerks, right arm10 assisted push-ups15-cal. row ♀ 10-lb DB ♂ 15-lb DB