Workout of the Day
2 minutes reverse Tabata shoulder press
2 minutes Tabata sit-ups
2 minutes reverse Tabata push press
2 mintues Tabata medicine ball sit-ups
2 minutes reverse Tabata push jerk
2 minutes Tabata V-ups
L4: 95/65 lb. barbell; 20/14 lb. medicine ball
L3: 75/55 lb. barbell; 20/14 lb. medicine ball
L2: 65/45 lb. barbell; 14/10 lb. medicine ball
L1: 45/35 lb. barbell; 10 lb. medicine ball
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Workout of the Day
15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups
L4: 135/95
L3: 115/75; chin-over-bar pull-ups
L2: 95/65; banded chin-over-bar pull-ups
L1: 65/45; jumping pull-ups
then
Max L-Sit Hold (Compare to 180425)
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Workout of the Day
Complete any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.
Workout of the Day
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
21 Kettlebell swings, 1.5pd/1pd
3/4 Bodyweight benchpress, 9 reps
Compare to 160609
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Workout of the Day
Clean & Jerk
3-3-3-2-2-2-2-1-1-1-1-1
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Workout of the Day
For time:
Row 500 meters
50 pull-ups
Row 500 meters
60 push-ups
Row 500 meters
70 sit-ups
Row 500 meters
80 squats
To ensure intended stimulus and time domain is maintained, this workout has pre-established gates that must be met for the full rep count to be completed:
If, at the 6:00 mark, one half of the required pull-up reps have not yet been completed, the athlete must abandon the 2nd half of reps and transition back to the rower once half the required reps are completed. The same requirement applies for all other movements, and the gates are as follows: at least 30 reps of push-ups by 12:00, at least 35 reps of sit-ups by 18:00, and at least 40 reps of squats by 24:00. Missing one gate does not necessitate abandoning half of the rep requirement for all subsequent movements, only the movement for which that particular gate was not met.
Post your scores to the Whiteboard.