Tuesday

Strict Press: 5-5-5-5-5

   then…

1min warmup ROW followed by,

4min of Rowing:

 :20 MAX effort 

 :20 Easy effort

 

Monday

4 Rounds For Time:

 10 Back Squats (225/155)

 Anchor RUN

FUNDAY

WORKOUT 3: KELLY BROWN

Workout 3: Kelly - details and score card 

COMPETITIVE AND COMMUNITY RX'D:

5 rounds for time:

• 440-meter row
• 10 box jumps
• 10 deadlifts
• 10 wall-ball shots

Women: 24-inch box, 185-lb deadlift (83 kg), 14-lb ball to 9-foot target
Men: 30-inch box, 275-lb deadlift (125 kg), 20-lb ball to 10-foot target

Thursday

WORKOUT 2: RANDY

Workout 2: Randy - details and score card

COMPETITIVE AND COMMUNITY RX'D:

For time:

• 75 Snatches 

Women: 55 lb (25 kg)
Men: 75 lb (34 kg)

Time cap: 10 minutes

Wednesday

EMOM for 15min:

 20 Double Unders 

 20 Squats 

 20 Hollow Rocks

Tuesday

BENCH PROGRAM

    then…

EMOM for 10min:

On Treadmill 

 EVEN: Walk

   ODD: Walk Backwards 

Monday

WORKOUT 1: DANIEL

Workout 1: Daniel - details and score card

COMPETITIVE AND COMMUNITY RX'D:

For time:

• 50 pull-ups
• 400-meter run
• 21 thrusters
• 800-meter run
• 21 thrusters
• 400-meter run
• 50 pull-ups

Women: 65 lb (29 kg)
Men: 95 lb (43 kg)

Time cap: 20 minutes