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25
Apr

2015.04.25 Advanced

PART 1
10 minute time limit:
500m Row
10 x Good Mornings (45/35)
Unbroken Superset:
—5 x Presses (45/35)
—5 x Push Presses (45/35)
—5 x Push Jerks (45/35)
100 x Double-Unders

PART 2
“NANCY”
5 rounds for time:
400m Run
15 x Overhead Squats (95/65)

24
Apr

2015.04.24 Advanced

PART 1
10 minute time limit:
400m Run
20 x Squats
Unbroken Superset:
—5 x Strict Pull-Ups
—5 x Pull-Ups
—5 x Chest To Bar Pull-Ups
—1 x Bar Muscle-Up
10 x Ring Dips
10 x GHD Sit-Ups
10 x Hip Extensions
10 x Handstand Push-Ups
10 x Overhead Squats (45/35)

PART 2
2 rounds:
10 x Suspended Fallout On Rings

PART 3
Rest 2 minutes between rounds.
6 rounds:
Squat Cleans
5×60% | 4×70% | 3×80% | 5×65% | 4×75% | 3×85%

PART 4
15 minute running clock:
0: 3 rounds:
10 x Front Squats (135/95)
10 x Ring Dips
6: Rest 2 minutes.
8: 7 minutes for rounds:
10 x Burpees
30 x Double-Unders

23
Apr

2015.04.23 Advanced

PART 1
10 minute time limit:
500m Row
20 x Burpees
20 x Wall Balls (10/9 Feet) (20/14)
20 x GHD Sit-Ups
20 x Hip Extensions (25)

PART 2
5 rounds for time:
400m Run
5 x Shoulder To Overheads (185/125)
15 x Russian Kettlebell Swings (70/53)

22
Apr

2015.04.22 Advanced

PART 1
10 minute time limit:
400m Run
10 x Squat Snatches (45/35)
1 Minute L-Sit Hold
20 Push-Ups
Unbroken Superset:
—5 x Presses (45/35)
—5 x Push Presses (45/35)
—5 x Push Jerks (45/35)
5 x Muscle-Ups

PART 2
2 rounds:
20 x Grasshoppers

PART 3
Rest 2 minutes between rounds.
6 rounds:
Back Squats
7×60% | 5×70% | 3×80% | 7×65% | 5×75% | 3×85%

PART 4
17 minute running clock:
0: 3 rounds:
10 x Chest To Bar Pull-Ups
20 x Walking Lunges
6: Rest 1 minute.
7: 3 rounds:
10 Calorie Row
10 x GHD Sit-Ups
11: Rest 1 minute.
12: 5 minutes for rounds:
10 x Toes To Bars
15 x Wall Balls (10/9 Feet) (20/14)