Category: Blog

A. Deadlift Work in singles to 90% of 1RM. Then complete 3 reps @ 90%. B. 3 rounds: 10 Deadlift (185lb) 20 Hand Release Push-ups

“Love your Sandbag” For time: 20 Sandbag Clean 30 Sandbag Lunge (15 each leg) 40 Over the bag Burpees 30 Sandbag Press 20 Sandbag Step-ups (10 each leg)

A. Push Jerk 5×5 work up to 80% on last set B. 3 rounds: 5 HSPUs 10 KB Swings (2 pood)

A. Power Clean Work in singles to 90% of 1RM.  Then complete 3 singles @ >= 90%. B. Not for Time: 30 Sandbag Getups

A. Weighted Pull-ups Work up to 3 singles @ 90% 1RM for both pronated and supinated grip. B. 5 rounds for time: 20 Box Jumps (24″/20″) 15 Push-ups 5 Sumo squats (B designed by Jude)

A. 5×3 Back Squat Work to last set @ 80% 1RM 3×5 Front Squat Work to last set @ 75% 1RM B. For time: Run 1 mile  

Shoulder Press Work up to and complete 3 single reps @ 90% of 1RM

“Christine” 3 rounds for time: 500m Row 12 BW Deadlifts 21 Box Jumps (24″)

Overhead Squat 5×5 @ 80 1RM 5 rounds for time: 10 Box Jumps (30″/24″) 25 Double-unders

A. Squat Clean Test your 1RM. B. 3 rounds for time: 10 Knees to Elbow 15 Burpees