In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Is that DT . . . In tears?
A. Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Goblet Squat x 8-10 reps @ 3010
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
Row 300 Meters
5 Man-Makers
A. Take 15 minutes to build to today’s 1-RM Push Press
B. Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
A. Take 15 minutes to build to a heavy Snatch
B. Take 10 minutes to build to a heavy Clean & Jerk
C. Take 15 minutes to build to a 3-RM Bench Press
D. For time:
100 Kettlebell Snatches (24/16 kg)
(50 each arm, you decide how you partition the reps)
Katherine + Sherry after AIM.
A.
Three sets of:
Front Squat x 8-10 reps @ 3011
Rest 60 seconds
Pull-Ups x 5-7 reps @ 2111
Rest 60 seconds
Half Turkish Get-Ups x 5 reps each side
Rest 60 seconds
B.
Five rounds for time of:
10 Dumbbell or Barbell Front Squats
10 Sit-Ups
10 Burpees
A. Three sets of:
Front Squat x 5 reps
Rest 3 minutes
B. For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups
Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
Rowing, Spinning, or AD
The aftermath.
3 rnds
Row 500m
20 unbroken kbs (choose an appropriate weight)
Run 400m
20 unbroken pushups
Airdyne 25 calories / Row 30 calories
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 6-8 reps each arm
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 6-8 reps each arm
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run
A. Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes
B. Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)
Rest 5-7 minutes, and then . . .
C. Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)
Welcome back Chris!
A. Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
Push-Ups x 10 reps
100 Meter Run
A. Five sets of:
Shoulder Press x 3 reps
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps
A. Every minute, on the minute, for 6 minutes:
5 Strict Pull-Ups (ladies – 3 reps)
Strict Handstand Push-Ups x Max reps
B. Every minute, on the minute, for 6 minutes:
8 Pull-Ups (any style kip is fine)
Kipping Handstand Push-Ups x Max Reps
C. Every minute, on the minute, for 12 minutes:
Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean
Odd Minutes: Row 200 Meters
Phases A-C should take no more than 25 minutes – use no more than 1 transition minute between the phases.