Workout

“Chelsea”

Every minute on the minute for 30 minutes of:

5 pull-ups
10 push-ups
15 air squats

Rest day or make-up day

Workout

For load:

Deadlift
10-10-10

Workout

For time:

50 kettlebell swings (53/35 lb)
50 double-unders
40 kettlebell swings
50 double-unders
30 kettlebell swings
50 double-unders|
20 kettlebell swings
50 double-unders
10 kettlebell swings
50 double-unders

Workout

“Nancy”

5 rounds for time of:
400m run
15 overhead squats (95/65 lb)

Rest day or make-up day

Workout

For time:

15 bench press (pick load)
50/40 calories air bike
15 bench press (pick load)

Workout

For time:

7 muscle-ups
15 clean and jerk (bodyweight)
1,000m row

Workout

For load:

Back squat
3-3-3-3-3-3

Rest day or make-up day