Category: Blog

3 rounds for time: 10 Power Cleans @ 155 lbs 20 GHD Situps 20 Back Extensions

A. Smolov Jr. Every 3 minutes for 18 minutes: 5 Squats @ 75% + 15-20 lbs of 1RM (6 sets total) B. Handstand Walk

5 rounds for time: 10 Deadlift @ 225 lbs 20 KB Swings @ 2 pood

A. Smolov Jr. Every 3 minutes for 18 minutes: 6 Squats @ 70% + 15-20 lbs of 1RM (6 sets total) B. For time: 50 Burpees

3 rnds: Against a 4 min running clock: 500m Row 10 HSPUs Max Pull-ups Rest 4 minutes

A. Smolov Jr. Every 3 minutes for 18 minutes: 6 Squats @ 70% + 10lbs of 1RM (6 sets total) B. For time: 20 Burpee Box-jumps

Smolov Jr. Every 3 minutes for 30 minutes: 3 Squats @ 85% of 1RM (10 sets total)

Smolov Jr. A. Every 3 minutes for 24 minutes: 4 Squats @ 80% of 1RM (8 sets total) B. Skill Work: Muscle-ups or Muscle-up Progressions

Tabata Pull-ups Push-ups Sit-ups Dips

Smolov Jr. A. Every 3 minutes for 18 minutes: 6 Squats @ 70% of 1RM (6 sets total) B. “Grace” 30 Ground to Overhead (135/115)