Alternating Every 3 minutes on the 3 minutes: Run 400m, Row 500m: for 24minutes The goal is for nearly a 1:1 work to rest ratio. Potentially scale back the distance to preserve about 1:30 of rest per 3 minute section. Booyah.
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Meat & Veggies: Sumo DL Max Sled Work Lunge Mornings Nuts & Seeds Some Fruit: Reverse Hypers 3×12 Lateral Band Stepping 2x D+B Little Starch & No Sugar: Hanging Knee Raises 5xRM Ab Mat Crunches 5×20
5 Min AMRAP: Ascending the ladder 1,2,3,4,5,… Push Press 135/95 Pull-Up 45/15 One of each, then two of each then three of each, and keep going until 5 minutes has elapsed.
WOD: 6 Rounds for Time: 1 Rope Climb 18 Front Squats 65/45 Burpee Broad Jump the length of the gym
WOD: Option A. Ladder of Muscle-Ups Ladder of Ring Dips Ladder of C2B Option B. Ladder of Strict Pull-ups Ladder of Dips Ladder of Transitions Option C. Ladder of Jumping MU Ladder of C2B’s Ladder of Bar Dips
Meat & Veggies: * Board Bench Press for 3 Rep Max Followed by 4×3 3 Sec. Isometric Hold Presses Alt EMOM: Toe 2 Bar/GHD Sit-ups and Diamond Push-Ups Nuts & Seeds Some Fruit: Barbell Rows 5×8 5 x No Leg Rope Climbs Little Starch & No Sugar: 100 Jumping Pull-ups for Time
For Time: 30/20/10 Push Press 115/80 KB Swing 53/35 Box Jumps 24/20
Meat & Veggies: Clean Max Clean Pulls 4×3 with 100% Alt. EMOM Buddy MB Sit-Ups/Hammy Falls Nuts & Seeds, Some Fruit: Front Squat 5×2 90%, Sled Drags 3 Trips F/B/S, Little Starch & No Sugar Back Extensions 2×50
“Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-Ups 10 Pistols (Alternating) 15 Pull-ups
WOD: For Max Deadlifts in 20 minutes Partner 1: 200m MB Run 10 T2B 10 Push-ups while Partner 1 is going Partner 2 must: 5 Deadlifts at ~80% and rest