Four sets of:
Good mornings x 5-7 reps – slow and controlled
Rest 20 seconds
Push-Ups x 10-25 reps @ 1010 – C2G if able
Rest 3 minutes;
then…
5 rounds of:
– 7 burpees
– 20 double unders
– 50 m sprint (walk back)
*rest 1.5 minutes when you get back to the gym
A. Hang Power Clean x1/Push Press x 3/Jerk x 1; rest 2 minutes x 3
B. On an 18 min countdown timer:
Front Squat 1RM
5-3-3-1-1-1
then…
1-1-1-1-1
* move up in weight if able
50 TGUPs NOT for time
– pick the heaviest weight you can
Build up to a heavy Jerk in 4-5 tries
then…
“J-Hard is 26”
4 rounds of:
– 26 lunges (13 each leg)
– 26 KB swings (1.5/1)
– 26 abmat sit-ups
*rest 2, 3, and 4 min after rounds. Go hard!
Weighted push-ups
3-3-3
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
*Record total number of pull-ups
Deadlift 5-5-5-5
4 rounds at 100% effort:
– 5 thrusters (135/95)
– 7 burpees AFAP
– 9 KB swings (2/1.5)
– 25 double unders
– 100 sprint
Rest 2 min between rounds, record total time
*Your goal is to get through each round with an all out effort
A. Power Clean – build to tough double in 3 sets; short rest
B. For time:
– 10 Power Cleans @ 70% of 1RM
– 20 Ring Dips
– 8 Power Cleans
– 16 Ring Dips
– 6 Power Cleans
– 12 Ring Dips
– 4 Power Cleans
– 8 Ring Dips
– 2 Power Cleans
– 4 Ring Dips
“Bemily”
4 rounds for time of:
– 400m run
– 17 box jumps (24/20)
– 12 wallballs (20/15)
then…
– 50 floor wipers w/ partner (135/95)