Category: Blog

Hatch Squat (Week 3, Day 1) Then 3 rounds not for time: 10 Ring Rows 10 KB Upright Rows

“Sham” 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint

3 rounds not for time: Row 500m 10 Handstand Push-ups (or other shoulder work) 10 GHD situps

“Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile If you have a 20# vest or body armor, wear it  

“The Bear” 5 rounds not for time: 7 reps of complex The complex: 1 Power Clean 1 Front Squat 1 Push-press 1 Back Squat 1 Push-press Do not put the bar down during the 7 reps.  5 Burpee penalty if you do put the bar down

3 rounds of: 20 KB Swings 10 KB Deadlift 20 KB Squats 10 KB Press (each arm) 20 Sumo deadlift high pulls

3 rounds: Run 400m 5 Muscle-ups 10 Burpees 20 Box-Jumps

3 rounds for time: 7 Sandbag Cleans 10 Push-ups * 15 minutes time cap

Hatch Squat Then 3 sets of: 10 Ring Rows 15 GHDs

Tabata, 6 rounds each of: KB Lunge KB Swing KB Deadlift Buyout: 3 sets of: 10 Knee Raises