Thursday 5.24.2018 21-15-9 Ring Dips Row for Calories Every minute on the minute starting at 0:00, complete 5-Burpees TIME CAP: 10-minutes
Wednesday 5.23.2018 Complete as many rounds as possible in 20–minutes Run 400m Rest = 400m time
Monday 5.21.2018 5 Rounds 10 Strict Handstand Push-ups 10 Squat Cleans, 155/105 TIME CAP: 16-minutes
Sunday 5.20.2018 Rest Day Closed
Friday 5.18.2018 3 rounds for time Double Unders, 50-reps Wall Ball Shots 50-reps, 10’/9′ & 20-lbs/14-lbs TIME CAP:12-minutes
Wednesday 5.16.2018 4 rounds for time of: •60-second handstand hold •60-second static hang •15 dumbbell shoulder presses •15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups TIME CAP: 30-minute
Monday 5.14.2018 Complete as many rounds as possible in 20 minutes of: • 5 pull-ups • 10 push-ups • 15 squats • 5 pull-ups • 10 thrusters, 95/65 lb.
Thursday 5.10.2018 For time: 100 Double Unders 50 Calorie Assault Bike 25 Burpee Box Jump Over 80 Double Unders 40 Calorie Assault Bike 20 Burpee Box Jump Over 60 Double Unders 30 Calorie Assault Bike 15 Burpee Box Jump Over Time Cap: 22-minutes
Wednesday 5.8.2018 Three attempts of each lift: • Back squat 1-1-1 • Shoulder Press 1-1-1 • Deadlift 1-1-1 Your score is the total of your best successful lifts. TIME CAP: 17-minute** **5-minutes per lift with 1-minute transition between lifts
Monday 5.7.2018 5 Rounds 24 Push ups 12 Overhead Squats, 135#/95# 24 Sit-ups Time Cap: 18-minutes