Posts filed under: Overflow program

Friday, October 27

A) 4 Rounds for times: (rest 4 minutes between sets) 20 Wall balls (20/16) 10/6 Cal bike 10 S2OH (135/95)...
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Wednesday, October 25

A) For time: 25ft HS walk 5 Front squats (205/135) *from floor 5 Muscle ups 25ft HS walk 4 Front squats 4 Muscle ups 25ft HS walk 3 Front squats 3 Muscle ups 25ft HS walk 2 Front squats 2...
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Tuesday, October 24

4 Rounds for times: (recover for 3 minutes between rounds) 15/10 Calorie bike 10 Squat snatches (135/95)...
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Monday, October 23

For time: 500m row 35 HSPU recover for 2 minutes 5 Rounds for time: 15 Ring dips 30 Double unders recover for 2 minutes For time: 35 Calorie ski erg 35 HSPU...
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Friday, October 20

A) For time: 20 Dead lifts (275/185) 30 Box jump overs (24/20) 40 KB swings (55/35) 50 Double unders 50 Calorie row 50 Double unders 40 KB swings 30 Box jump overs 20 Dead lifts...
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Wednesday, October 18

A) Build to a 2RM weighted pull up then, For time: 20 Pull ups @ 60% of 2RM...
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Tuesday, October 17

For quality: (note time) 100 Alt DB floor presses (25’s) 80 Alt DB up right rows 60 Zombie sit ups (hands on head and keep hips on the floor) 40 Bounding box jumps (22″) use 25lb plate (35lb if comp...
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Monday, October 16

A) For time: 1000m ski erg 15 Muscle ups...
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Friday, October 13

A) 5 rounds for time: 5 Dead lifts (275/185) 10 Burpees...
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Tuesday, October 10

A) For time: 1000m run 50 Pull ups 25 Squat snatches (155/105)...
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