Back squat 20-rep max
then…
3 rounds for time:
– 30 wall balls
– 20 KB swings
– 200 m run
Author: Ryan Savard
Power Clean Cluster 1.1.1.1 x 4; rest 3 min (increasing load)
then…
“Grace”
– 30 clean and jerks for time (135/95)
Standing Press Cluster – 1.1.1.1 x 4; rest 2 min
then…
“Annie”
50-40-30-20-10 reps for time of:
– Double unders
– Sit-ups
3 rounds not for time:
– 4 TnG power snatches
– 6 Burpees AFAP; rest 3 min
then…
3 rounds with a 3 min running clock of:
– 400 m run
– AMRAP pull-ups
then…
AMRAP UB wall balls
Overhead Squat
3-3-3
then…
For time:
– 200 m run
– 30 box jumps (24/20)
– 30 KB clean & press (35/25)
– 400 m run
– 40 HR push-ups
– 400 m run
– 30 KB clean & press
– 30 box jumps
– 200 m run
A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec
A2. Handstand Push Ups @ 1111; amrap x 5; rest 3 min
B. 50 Floor Wipers w/ partner (135/95)
C. 500 m row sprint OR 1 min on AD for max cals OR May Challenge
The 300 Challenge: Scaling Options
So some of you guys were asking about the scaling for the 300 challenge in order to make a decision about signing up. Well here ya go!
All will have a 20 min cut-off.
Advanced Men
– 25 Pull-ups
– 50 Deadlifts 135#
– 50 Box Jumps 24″
– 50 Push-ups
– 50 Floor WIpers 135#
– 50 KB Clean & Press 35#
– 25 Pull-ups
Advanced Women
– 25 Pull-ups
– 50 Deadlifts 95#
– 50 Box Jumps 20″
– 50 Push-ups *from knees
– 50 Floor WIpers 95#
– 50 KB Clean & Press 25#
– 25 Pull-ups
Intermediate Men
– 25 Pull-ups w/ band
– 50 Deadlifts 115#
– 50 Box Jumps 20″
– 50 Push-ups *from knees
– 50 Floor WIpers 115#
– 50 KB Clean & Press 35#
– 25 Pull-ups w/band
Intermediate Women
– 25 Pull-ups w/ band
– 50 Deadlifts 65#
– 50 Box Jumps 15″
– 50 Push-ups *from knees
– 50 Floor WIpers 65#
– 50 KB Clean & Press 18#
– 25 Pull-ups w/ band
Beginner Men
– 25 Pull-ups w/ band
– 50 Deadlifts 95#
– 50 Box Jumps 15″
– 50 Push-ups *from knees
– 50 Floor WIpers 95#
– 50 KB Clean & Press 25#
– 25 Pull-ups w/band
Beginner Women
– 25 Pull-ups w/ band
– 50 Deadlifts 45#
– 50 Box Jumps 15″
– 50 Push-ups *from knees
– 50 Floor WIpers 45#
– 50 KB Clean & Press 13#
– 25 Pull-ups w/ band
Everyone besides the advanced men will be able to pick which band(s) they would like to use for the pull-ups. Be thinking about which group you would like to be a part of. I will be sending out an email asking the list of people who have signed up on Wednesday asking their group preference. If you haven’t signed up yet then DO IT.
3 sets @ max effort:
4 TnG Power Clean
6 burpees AFAP
(rest 3 min b/t sets, same weight per set, faster per set)
then…
2 sets:
1 min AMRAP thrusters – 95/65#
1 min AMRAP toes to bar
rest 6 min b/t sets – high speed, high turnover is goal
then…
– 800 m run for time