V 32Måndag
Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Strict Weighted Pull-Ups x 3-5 reps
Rest 90 seconds
B.
600 Meter Partnered Farmer’s Carry
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees.
Tisdag
Workout of the Day
A.
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
Onsdag
Workout of the Day
A.
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets.
Torsdag
Workout of the Day
A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps
-OR-
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 60 seconds
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
Fredag
Hero
Bradshaw
Lördag
Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
2-Position Clean
(mid-thigh, and then from the floor)
B.
In teams of two, with only one person working at a time, perform 30 reps each for time of:
135/95 lb Ground to Overhead
Immediately followed by…
In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar
Partition your reps as you see fit.
Lördag
Workout of the Day
A.
Take 15 minutes to build to a heavy Split Jerk
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)