Monday-Friday , February 26-March 2, 2018

Monday

Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb

 

Tuesday

4 rounds for time of:
30 GHD sit-ups.. SUB situps
30 hip extensions….SUB goodmornings
100-ft. handstand walk=SUB 100 plank shoulder touches OR 3 length bearcrawl

Wednesday

Complete as many rounds as possible in 20 minutes of:
5 snatches
5  pull-ups
5 push-ups

Men: 45 lb.
Women: 35 lb

Thursday

3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts

Men: 185 lb.
Women: 125 lb.

 

Friday

8 rounds for time of:
Run 400 meters
Rest 90 seconds

 

 

Monday-Friday, February 12-16,2018

Monday

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

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Post rounds completed to comments.

Tuesday

Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Wednesday

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Thursday

Front squat 10-10-10-10-10 reps

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Friday

5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks

Increase weight on the clean and jerk each round.