Month: April 2018

Max Effort Monday!

Part 1

The Hare

10 rounds:

Run 30 seconds

Rest 30 seconds

Run 20 seconds

Rest 20 seconds

Run 10 seconds

Rest 10 seconds

Rest 1 full minute between rounds

Part 2

The Turtle

AMRAP 12, for quality:

10 l-sit toes-to-bar

20 elevator planks

200ft. suitcase/waiter walk AHAP

Kettlebell Express

4-2 minute rounds:

10 Kettlebell snatches (70/55lb.)

10 goblet squats (70/55lb.)

Max double-unders in remaining time

Rest 10 minutes

AMRAP 8:

10 kettlebell hang clean and jerks (70/55lb.)

10 kettlebell thrusters (70/55lb.)

10 12ft. Shuttle sprints

Friday Night Fight!

The Flip Side

Run 800m

21 sumo deadlift high-pulls (95/65lb.)

9 thrusters (95/65lb.)

Run 600m

15 sumo deadlift high-pulls (95/65lb.)

15 thrusters (95/65lb.)

Run 400m

9 sumo deadlift high-pulls (95/65lb.)

21 thrusters (95/65lb.)

Time cap: 20 minutes