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Friday - May 18, 2018

mary row.jpg

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

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Tuesday - May 15, 2018

Hero_Jack.jpg

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

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Friday - May 11, 2018

dc5.jpg

10 EMOM:
ODD Min: 
1 Snatch Deadlift + 1 Snatch High-Pull + 1 Dip Snatch + 1 Overhead Squat
EVEN Min:
100 Meter Row + 15 Double Unders 

 

Metcon:

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

 

 

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Thursday - May 10, 2018

dc4.jpg

10 EMOM:
ODD Min: 8 deadlift reps @ 70%
EVEN Min: 10 Single-Leg Bridges + 10 Wall-Balls

 

Metcon:

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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Wednesday - May 9, 2018

dc3.jpg

10 EMOM :
ODD Min:
4 bench press reps @ 73%

Even Min:
10 High-Knees + 10 Butt Kickers + 
10 Jumping Lunges + 10 Jumping Jacks

 

Metcon:

10 rounds, each for time:
15-30-45-feet shuttle sprint

Each sprint is 15 feet out and back,
then 30 feet out and back,
then 45 feet out and back (180 feet total).

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Tuesday - May 8, 2018

10 EMOM
ODD Min:
6 back squats @ 75%

Even Min:
30 Seconds Max Effort Assault Bike
OR
30 Seconds Max Effort Jumping Air Squats

Metcon:
Otis
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.p.  
 

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