1.) Al dente
7 minute AMRAP
3 36/30” Box Jumps
5 ??Kettlebell Swings 2/1.5 pood
100m Sprint (Door to Door)
3 minute AMRAP
Muscle Ups
2.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
*3.) for time
100’ Standing Sled Pull 200/100lb
20 Sandbag Cleans 150/100lb
10 Deficit Handstand Push-ups 3×45/2x45lb Bumpers
*4.) 3 Rounds
21 Power Snatch 75/55lb
15 Pull-ups
9 cal Row
*5.) 20 Front Squat @ approx 70%
Note: Complete in as few sets as possible
7 minute AMRAP
3 36/30” Box Jumps
5 ??Kettlebell Swings 2/1.5 pood
100m Sprint (Door to Door)
3 minute AMRAP
Muscle Ups
2.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
*3.) for time
100’ Standing Sled Pull 200/100lb
20 Sandbag Cleans 150/100lb
10 Deficit Handstand Push-ups 3×45/2x45lb Bumpers
*4.) 3 Rounds
21 Power Snatch 75/55lb
15 Pull-ups
9 cal Row
*5.) 20 Front Squat @ approx 70%
Note: Complete in as few sets as possible
Weightlifting
*1.) Every 2 minutes for 6 minutes 10 Push Press
Then
Every 3 minutes for 2 rounds Max Effort Push Press
Note: For the first 3 rounds use load within approx 10% of Monday’s final set using only 1 weight for all 3. Final two sets are ME at 95 & 90% of the working load from first 3 sets.
*2. – 4.) Repeat scheme for Back Squat, Bench Press and Strict Press. You can change the time domains but keep the rest periods under 4 minutes
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Bradley Boockmeier
7 Rds + 5 KB swings. I had no rings so I did 10 bar MU on some crap bar that was a part of a multi rack. Sad day.
7
0
Cody Stelmach
15 MU-Bar
Push Press and double unders...got stuck at work so had to make due with equipment
4
0
Laura VanderKelen
6+3 box jumps & 6 muscle ups
Extra credit funsies 21/15/9 took 13:47 yikes, crossover symmetry
1
0
Lauren Kalil
6 + 3 BJ + 5 MU and lots of kipping
10 strict wide grip pull-ups, tabata abs, mobilized
8
0
Liz LeCaptain
5 + 5m / 6 MU
First time doing 5 Muscle ups in a row - tires you out real quick
11
0
Megan Vogel
5 + 50m -27” box/7 MU
First box jumps since surgery - NO PAIN! 20 FS @ 150#. Sled Pull/SandbagClean/Def HSPU. + Mob
7
0
Pauly VanderKelen
7 rounds + 1 kettlebell swing
MUs: 5, 5, 3 for 13 total / 2.) complete / *4.) complete in 8:52 / Snatches 15-6, 11-10, 3x7 / *3.) complete in 16:22
0
0