4.9.20


Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
Single-leg Squat (Pistol)

Part 2:
6 Alt. Step-ups
4 Alt. Pistols
AMRAP 2 min.
rest 1 min.
3 Rounds

4.8.20


2 Rounds for Reps
2 min. Candlesticks
2 min. Wall Climbs
2 min. High Knees
2 min. Couch Anchored Sit-ups

4.7.20


For Time
21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up

* 3 point squat 1 rep =
1 right lateral squat
1 air squat
1 left lateral squat

4.6.20


Every 10 min.perform
(for 3 Rounds)

8 Rotational Planks
8 Strict Handstand Push-ups
16 Speed Skaters
Run 800 m

03.28.20


“Dissected Kelly”
20 min AMRAP
Run 200 m
15 Wall Balls (20/14 lb.)
15 Box Jumps (24/20 in.)
Run 200 m
15 Box Jumps (24/20 in.)
15 Wall Balls (20/14 lb.)

03.27.20


15 min AMRAP
1-2-3-4-5-6…
Bar Muscle-ups
5-10-15-20-25-30…
Cals. on Bike
As far as possible in the ascending rep scheme…

03.25.20


4 RFT
12 Deadlifts (225/155 lb.)
30-sec. Barbell Hold at top of Deadlift
250-m Row

*double overhand grip only

03.24.20


8 RFT
8 DB Step-ups (50/35 lb.) (24/20 in.)
8 Burpee Knees-to-elbows
8 DB Back Squats
8 Burpee Pull-ups