Run 800m
50 Dips
75 Knees to Elbows
100 Squats, 40lb Dumbbells
75 Situps
50 Pushups
Run 800m
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run
Run 800m
100 Squats
50 Burpees
50 Situps
Run 800m
Run 5K for time
Read More2 Rounds for Time:
40 Dumbbell snatches (45 lb / 20 lb)
40 Wallballs (20 lb / 14 lb)
40 Dumbbell box step overs (45 lb / 20 lb)
40 Burpees
Run 400m
Run 10 km (6.1 mi) for time. This is a run, not a jog.
Read More3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
8 rounds for time of:
Run 400 meters
Rest 90 seconds
5 rounds for time of:
Run 400 meters
15 thrusters
Men: 95 lb.
Women: 65 lb.
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 36-in. box
Women: 30-in. box
Five rounds for time:
400m run
15 thrusters, 40lb dumbbells
5-5-5-5-5 Dumbbell hang squat cleans
Rest 5 minutes
5k run
Rest 5 minutes
5-5-5-5-5 Dumbbell push press
Run 400m
30 jump squats
30 pushpress, 45 lb dumbbells
Run 400m
20 jump squats
20 pushpress, 45 lb dumbbells
Run 400m
10 jump squats
10 pushpress, 45 lb dumbbells
Four rounds, each for time:
7 dumbbell hang squat cleans, 55 lbs
400m run
Rest 2 minutes
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run