MONDAY, APRIL 30th
RETEST 2.5.18
A. 15:00-31:00
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B. 38:00-50:00
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Goal Time: 7-12min
Scale to: 12 WB/ 7 Sn
TUESDAY, MAY 1st
A. 12:00-24:00
Every 3 minutes, for 12 minutes (4 sets), rotate through the following stations:
Kipping Pull-up Work/ Butterfly/ Buttergly C2B Work x no more than 10 reps
Station 2 – Freestanding Handstand Hold Work or Wall Climb x 2-3 reps
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B. 30:00-55:00
Every 5 minutes, for 25 minutes (5 sets), for times:
400m Run
10 Chest-to-Bar Pull-Ups
10 Sumo Deadlift High Pull (95/65lbs)
Goal is lowest total time when the five sets
Goal Time: 2.5-3.5min per round
Scale to: 200m/ 7's
C. 55:00-60:00
Supernova Ball 2min Lat ea side
WEDNESDAY, MAY 2nd
A. 15:00-45:00
Two sets for times of:
800 Meter Row
20 Deadlifts (245/165 lbs)
40 Air Squats
800 Meter Run
Rest 4 minutes
Goal Time: 10-15min
Scale to: 600m/ 12 DL/ 20 Air Sq/400m
B. 45:00-60:00
5min Assault Bike @ 45-50rpm's
100 Ab Mat Sit ups
5min Assault Bike @ 45-50rpm's
THURSDAY, MAY 3rd
RETEST 1.24.17 and 6.13.15
A. 15:00-35:00
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
B. 40:00-50:00
"Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Goal Time: 6-12min
Scale to: 750m/ 35 Th/ 20 Pullups
FRIDAY, MAY 4th
A. 12:00-24:00
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps @ 80-85%
B. 30:00-48:00
Three sets, for max reps/calories of:
3 Minutes of Assault Bike (for Max Calories)
2 Minutes of DB Weighted Box Step-Overs (50/35lbs, 20")
1 Minute of DB Clean (150/100lbs)
Rest 3 minutes
Rest 90 seconds
C. 50:00-60:00
DB OH Carry R Arm Down N Back
DB OH Carry L Arm Down N Back
DB Russian Twists x 30 reps
SATURDAY, MAY 5th
RETEST 9.9.17
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips
Rest 4 minutes, and then…
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar