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18
Apr

2019.04.18 | Advanced

PART 1
AMRAP on the last round.
Every 3 minutes on the minute for 3 rounds:
5 x Power Cleans @80% 1RM

PART 2
4 rounds for time:
40 x Kettlebell Swings (53/35)
10 x Toes To Bar

17
Apr

2019.04.17 | Advanced

PART 1
AMRAP on the last round.
Every 3 minutes on the minute for 3 rounds:
5 x Presses @80% 1RM

PART 2
4 rounds for time:
50 x Double-Unders
20 x GHD Sit-Ups

16
Apr

2019.04.16 | Advanced

PART 1
AMRAP on the last round.
Every 3 minutes on the minute for 3 rounds:
5 x Front Squats @80% 1RM

PART 2
Every minute on the minute for 10 rounds:
1: 12 x Ring Dips
2: 20/15 Calorie Air Bike

15
Apr

2019.04.15 | Advanced

PART 1
“ISABEL”
For time:
30 x Snatches (135/95)

PART 2
For time:
30 x Muscle-Ups

PART 3
For form:
50 x Hip Extensions (25)
2 Minute Total Side Plank (Each Side)
50 x Grasshoppers

13
Apr

2019.04.13 | Advanced

PART 1
Use the following weights:
Round 1: 135/95
Round 2: 225/155
Round 3: 275/185
Round 4: 315/215
Round 5+: 365/245
If you reach a weight you cannot lift, lower the weight to the previous round’s weight and continue for rounds at that weight.
12 minutes for rounds:
12 x Deadlifts
12 x Bar Facing Burpees

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