Category: Blog

For time: 15 burpees, jumping over the barbell 205-lb. clean and jerks, 5 reps 12 burpees, jumping over the barbell 205-lb. clean and jerks, 4 reps 9 burpees, jumping over the barbell 205-lb. clean and jerks, 3 reps

4 rounds for time: Run 400m 50 Squats

Every minute on the minute for 20 minutes: Odd minute – 2 Squat Cleans @ 80% 1 RM Even minute – 5 Ring Rows

Tabata (20 secs work, 10 secs rest.  No rest between rounds): 8 rounds each of (24 rounds total): Lunges Push-ups Mountain Climbers

With a partner alternate a 400m Run and: Push-ups Squats (w/ 50lb Sandbag) Sit-ups Double-unders Sandbag Ground to Shoulder (50lb Sandbag) One member runs 400m, the other does the next exercise in the list for max reps.  If you don’t have a partner, perform the exercises for the same time it takes to run the…

A. 5-5-5-5-5 Overhead Squat B. 3 rounds for time: 10 Snatch (95/75 lb) 20 KB Swings (1.5/1 pood) 30 Lunge (15 each leg)

A. Accumulate 50 HSPUs B. Not for time: 40 Sandbag Getups (80lb)

For time: 500m Row Then 10 rounds: 10 KB Swings (2/1.5 pood) 15 Push-ups 20 Double-unders 20 Squats 10 Box Jumps (24/20″)

A. 5-5-5-5-5 3-3-3-3-3 1-1-1-1-1 Shoulder Press Push Press Push Jerk B. Work on Mobility

A. 3-3-3-3-3 Front Squat (work to 85% 1RM) B. 2 rounds for time: 20 L Pull-ups 16 Ring Dips