Week 4 -Final week

Deadlift 5-5-5-3-3-3

Floor or bench press 5-5-5-3-3-3

 

4 sets:

12 dumbbell shrugs

12 dumbbell pull-overs

12 dumbbell skull crushers

Rest 60 seconds

Then

100 Russian kb swings for time

Friday night Fight!

The Deadly Duo

Part 1

Amanda on the Run

9-7-5

Muscle-ups

Snatches (135/95lb.)

Run 500m

Time cap: 18 minutes

Rest 5 minutes

Part 2

Electric Elizabeth

21-15-9

Power cleans (135/95)

Ring dips

Run 500m

Time cap:  15 minutes

If you finish Part 1 under the time cap, time your 5 minutes rest starting immediately. You don’t earn the rest today, you earn the glory!

Thick Thursday

Imaginary Friend

For time:

100 heavy wallball shots (30/20lb.-10/9ft.)

75 kettlebell swings (70/55lb.)

50 dumbbell step-overs (70/50lb.) (24/20inch.)

250m farmer carry (70/50lb.)

Time cap: 35 minutes