Ellen

3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

A Fun/Rough Interval Day – Yay!

10 Rounds, 3:00 Clock:
100 Meter Farmer Carry
10 Front Rack Lunges (95/65)
*Rest remainder of 3:00

*Carry weight is athlete’s choice.
*Score is total reps – 200 possible (carry=10)
Rx+ Lunge Barbell @135/95

Deadlift 5-2×5-3

Deadlift for load:
#1: 5 reps @ 65%
#2: 2×5 reps @ 70%
#3: 3 reps @ 75%

Buddy Friday!

12 Minute AMRAP of:
20 Double Unders
5 Strict Pull-ups
10 Overhead Dumbbell Lunges (50/35)
*1 Partner completes an entire round while other holds a forearm plank – reps do not count if partner breaks plank

*Rest 2:00, then:

12 Minute AMRAP of:
20 Double Unders
5 Kipping Pull-ups
10 Overhead Dumbbell Lunges
*1 Partner completes an entire round while other holds a squat – reps do not count if partner breaks squat

A Quick 4-Rounder

4 Rounds For Time:
15 Push Press (75/55)
15 Goblet Squats (50/35)
20 Sit-ups

Intervals

10 Rounds, Every 3:00:
6 Handstand Push-ups
6 Toes-to-Bar
10 Box Jumps (24/20)
*Rest remainder of 3 minutes
Rx+ Strict HSPU, 8 T2B, & 30/24″ Box
Back To Top