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Rest Day
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Workout:
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thruster, 3 reps
Forrest
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Workout
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Your score is the sum of clean and jerk reps, rowing calories and burpee reps
Mike
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Workout
For time:
95-pound back squat, 50 reps
50 GHD sit-ups
75-pound back squat, 50 reps
50 back extensions
55-pound back squat, 50 reps
50 GHD sit-ups
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Rest Day
Coach Laurie
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Workout
Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups
Megan M.
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Workout
With an 8-minute running clock complete:
800-meter run
365-pound deadlift, max reps
Dawn
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Workout
For time:
50 Box jumps, 24-inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees-to-elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall-ball shots, 20-pound ball
50 Burpees
50 Double-unders
Coach D
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Rest Day
Keith
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Workout
Push Press
2-2-2-2-2
