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27
May

2017.05.27 | Advanced

PART 1
1-1-1-1-1-1-1
Front Squat

PART 2
4 rounds for time:
20 x Overhead Plate Walking Lunges (45/25)
60 x Double-Unders
20 x Push-Ups (Hand Release)

26
May

2017.05.26 | Advanced

PART 1
5-3-3-1-1-1
Presses

PART 2
Record the time for each round.
Every 4 minutes on the minute for 5 rounds:
500m Row
10 x Chest To Bar Pull-Ups

25
May

2017.05.25 | Advanced

PART 1
For time:
60 Calorie Assault Bike
50 x Wall Balls (10/9 Feet) (20/14)
400m Run
30 x Deadlifts (185/125)
20 x Toes To Bar
30 x Deadlift (185/125)
400m Run
50 x Wall Balls (10/9 Feet) (20/14)
60 Calorie Assault Bike

24
May

2017.05.24 | Advanced

PART 1
For time:
1000m Row
30 x Kettlebell Clean & Jerks (70×2/53×2)
20 x Handstand Push-Ups
10 x Muscle-Ups

PART 2
For form:
5 x Wall Walks
1 Minute Handstand Hold
8 x GHD Sit-Up Hold <:20/:10>
20 x Hip Extensions (25)

23
May

2017.05.23 | Advanced

PART 1
1-1-1-1-1-1-1
Back Squat

PART 2
Every time the bar hits the ground, complete 10 burpees.
You cannot rest the bar on your back.
For time:
50 x Hang To Overheads (115/75)

PART 3
For time:
200 x Double-Unders

22
May

2017.05.22 | Advanced

PART 1
1-1-1-1-1-1-1
Split Jerk

PART 2
“ADVANCED BENCHMARK”
For time:
500m Row
40 x Wall Balls (10/9 Feet) (20/14)
30 x GHD Sit-Ups
20 x Ring Dips
10 x Chest To Bar Pull-Ups

PART 3
Rest 2 minutes between rounds.
3 rounds:
AMRAP Unbroken Weighted Strict Pull-Ups (25/10)

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