Wednesday 180523

For time:
Row, 1000 m
10 Snatches, 155/105 lbs
10 Muscle-ups
Row, 500 m
5 Snatches, 155/105 lbs
5 Muscle-ups

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Tuesday 180522

3 rounds, each round for time, of:
25 Ring Dips

Rest 1:30 between each round.

— then —

Tabata Assault Bike (Calories)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Thursday 180517

As many reps in 10 mins as you can of:
30 Snatches, 75/45 lbs
30 Snatches, 135/75 lbs
30 Snatches, 165/100 lbs
Snatch, 210/120 lbs

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.

Monday 180514

1 rounds, 3 mins per station, of:
Row Calories
Assault Bike Calories
Ski Erg Calories
Dumbbell Burpee, 22.5/15 kg

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 3 mins,
the clock does not stop or reset between stations.

Friday 180511

7 rounds, 1 min per station, of:
Muscle Snatch, 75/55 lbs
Overhead Squat, 75/55 lbs
Burpee Over Bar
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.