Sonntag, 28.04.2019
A. Back Squat 10-10-10
B. "Scooter": On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Samstag, 27.04.2019
A. Snatch 2-2-2-2-2
B. Deck of Cards
Bizeps Squat
Wall Ball
Slam Ball
Knee Raises
Freitag, 26.04.2019
A. Bent Over Barbell Row 10-10-10
B. Dumbbell Pull Over 20-20-20
C. Team: Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press, 35/20 lbs
50 Pull-ups
50 Dumbbell Front Squats, 35/20 lbs
50 Push-ups
50 Dumbbell Walking Lunges, 35/20 lbs
50 Air Squats
The run must be done together as a team and both partners must be back before starting the reps.
Donnerstag, 25.04.2019
A. Prowler Pull/Push 1-1-1, using heaviest weight per set
Slamball Pickup 10-10-10, using heaviest weight per set
B. Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Power Cleans, 115/80 lbs
30 Double Unders
15 Toes-to-bars
