For reps: • 60 seconds of deadlifts, 225 lb. • 60 seconds of handstand push-ups • 45 seconds of deadlifts, 225 lb. • 45 seconds of handstand push-ups • 30 seconds of deadlifts, 225 lb. • 30 seconds of handstand push-ups This workout takes 4.5 minutes, with no rest between
4 Rounds 50 Double Unders 20 Wall Balls 20/14-lbs 5 Muscle-ups (Time Cap: 20 Minutes)
Complete as many rounds and reps as possible in 8-minutes of: TNT Sit-ups, 15 reps 1 Hill Sprint with Tire (Over Hill and Back -100m total)
Every minute on the minute for 15 minutes until you can no longer complete the work within the minute. 75% Body Weight Back Squat 3 reps the first minute, 4 reps the next minute and so on until you can not complete the work within the minute or you reach
For Time: 24-16-8 Russian Kettlebell Swings, 53/35 Kettlebell Jerk, 53/35 200m Run (Rx+ – Use 2 KBs) (10-minute Time Cap)
Rest Day Closed
Mobility with Coach Carla 9:30am – 10:00am Open gym 10:00am – 12:00pm Olympic Weightlifting 12:00pm – 1:00pm Open Gym 1:00pm – 2:00pm
Complete 8 Rounds of each movement 20 seconds of work with 10 seconds of rest. Assault Bike Air Squat Box Jump 24/20 Plate Held in Front of Body – Single Leg Squat 15/10-lbs. Allow 1-minute of rest/transition between each movement. (Score is lowest round of each movement)
Complete as many reps as possible in 8 minutes 6 reps Hang Power Clean 115/75 Chest to Bar Pull-ups 2, 4, 6, 8, 10, etc. Athletes must complete 6 reps of hang power cleans before moving on to the next set of Chest to Bar.
For Time 5 Front Squats, 135/95 15 Burpees to 6″ Target Above Your Reach 4 Front Squats, 175/105 15 Burpees to 6″ Target Above Your Reach 3 Front Squats, 195/115 15 Burpees to 6″ Target Above Your Reach 2 Front Squats, 205/125 15 Burpees to 6″ Target Above Your Reach