Tuesday 4.16.19


800M Run 
50 Burpees 
40 Kettlebell Swings (53#/35#)
30 Box Jumps (24"/20")
20 Strict Ring Dips 
10 Bar Muscle Ups

Above & Beyond

Cool Down

5 Minutes

1 Minute Down Dog
1 Minute/Arm Twisted Cross
1 Minute/Leg Crossed Shin, Forward Fold


Romanian Deadlifts

4 x 6 @ Moderate Weight
*Increase weight on each set if possible, your last set of 6 should be difficult.


Sumo Deadlifts

40 Reps @ Heaviest Weight Used on Romanian Deadlifts
*Perform all reps with a slower down/faster up tempo.
*Rest as needed, but as little as possible.

2 Rounds

1 Arm Farmer Carry 
50 Meters/Arm with 100% of 100 Meter Single Arm Farmer Carry

10 Minutes For Quality

Push Up Plank Hold on Rings x 10 Count
1 Arm Overhead Hold x 10 Count/ARM at Light Weight 


2 Rounds 

Run 3 Minutes Out and 3 Minutes Back
Run 2 Minutes Out and 2 Minutes Back
Run 1 Minutes Out and 1 Minute Back
REST 5 MIN and do penalty during this time.

*Goal is to “know your pace” and maintain same pace back as you did out.
*Goal is to end up right back at the start line on your run back. 
*DO NOT speed up your pace at the end of the run to "make it" back to the start line. 

For every 5' you are off on the run back asses a penalty of 1 sandbag bearhug squat @ 150#/100#
*This is to be done during the rest between rounds one and two and after round two. 


2 Sets 

30 Ring Push Ups 
75 Russian Twist 
30 Ring Rows 

Chelsea JungComment