For Time:

21 Hip-Back Extensions, Run 400 meters
18 Hip-Back Extensions, Run 400 meters
15 Hip-Back Extensions, Run 400 meters
12 Hip-Back Extensions, Run 400 meters
9 Hip-Back Extensions, Run 400 meters
6 Hip-Back Extensions, Run 400 meters
3 Hip-Back Extensions, Run 400 meters

Modified Scaled Murph

400 Meter run
25 Pull ups
50 Push ups
75 Squats

Four rounds

Rest Day

Chelsea

5 Pull-ups
10 Push-ups
15 Squats

Each minute on the minute for 30 minutes

Push Jerk

1-1-1-1-1-1-1 reps

Michael

Run 800 meters
50 Back Extensions
50 Sit-ups

3 rounds for time

Rest Day

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Modified/Scaled Murph

400 Meter Run
20 Pull Ups
50 Push Ups
75 Sit Ups (Instead of squats)

x4

Rest Day

7 Minute Workout

55 lb kettle bell swings/ or 45 lb thruster x 7
Burpees x 7

AMRAP

Score by rounds

Tabata

Bottom to Bottom Squats
1 Min squats, 10 secs rest in the down position

Scalable:
12 Min
8 Min
4 Min

Seven rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Rest Day

Run 5 K

3 rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Rest Day

Clean and Lunge

Clean and Lunge (right side/left side) and press
55% Bodyweight
30-15 reps

WWGG

Body weight bench press (max)
Pull ups (max)
X5
_____________________________________

Incline bench press- 15
Push ups - 20
x2
_____________________________________
Decline bench press- 15
Push ups - 20
x2

GGM

5 Pull Ups
10 Burpees
400 Meter Run
x5
(score by time)

Rest Day

WWW: Heavy Lifts

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Sprints

Sprint 200 meters
Walk 200 meters

30 Minutes

Rest Day

M: Run

Sprint 200 Meters
Walk 200 Meters
30 Minutes

Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

For time

G: Single Skill

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Rest Day