Week of 5/14/2018


Max weighted strict pull up

Then 30 reps at 50%

finish with death by burpees


3 rounds for time:

100 Air Squats to target

50 Ab-mat Sit ups

30 Kettlebell swings 24/16

30 Box Jumps

30 wallball shots 20/14

10 Strict Hand stand push ups (sub 50% body weight shoulder press if needed)


7 Rounds for time:

Run 200m

20 Hand Release Push ups

Finish with 200m Run


1 Rep Max Back Squat

4 minutes max burpees

Friday: 171116

2 Rounds for time

50 Double Unders

20 Russian Twists

* 3 Burpee penalty if you miss DU, penalty applied at time of miss


10 intervals of run 1 min: recover for 1 min… example, 80% speed for 1 min, then drop to 40% speed or less for recovery but not a full walk or stop. Record total distance traveled in 19 minutes.