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
Saturday 5.5.2018 “HAPPY CINCO DE MAYO” 8:00am-8:30am Mobility 8:30am-9:30am Olympic Lifting 9:30am-12:00pm Open Gym
Friday 5.4.2018 For time, using a single dumbbell: •Handstand Walk 25-ft •40 overhead lunges •Handstand Walk 25-ft •30 snatches, alternating arms •Handstand Walk 25-ft •20 overhead squats, 10 each arm •Handstand Walk 25-ft •10 Turkish get-ups •Handstand Walk 25-ft Men: 50-lb. dumbbell Women: 35-lb. dumbbell Time Cap: 20-minutes
Thursday 5.3.2018 30 reps for time of: • Clean & Jerk 225/155# Then, with remaining time 1-RM Deadlift Deadlift for load: #1: 1 rep Time Cap: 20-minute
Wednesday 5.2.2018 For time: 30-Calorie Assault Bike 20-Calorie Row 10-Calorie Ski Erg Then, 30-Calorie Row 20-Calorie Ski Erg 10-Calorie Assault Bike Then, 30-Calorie Ski Erg 20-Calorie Assault Bike 10-Calorie Row Time Cap: 17-minutes
Tuesday 5.1.2018 5 Rounds 400m Run 10 Chest-to-Bar Pull-ups **Wear a 20-lbs/14-lbs Vest if available Time Cap: 18-minutes
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