4/12/21- Zombie Hunter

 

Alicia K. 

Buy In: Tabata Echo Bike 8 rounds 20/10 into 3 rounds of 5 Muscle Ups 10 Deadlifts 275/185 into Cash Out: Echo Bike cals 20/16

Tuesday

CFHQ 4/4/21 Michael 3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups

Wednesday

CFHQ 4/6/21 Complete as many rounds as possible in 12 minutes of: 1-2-3-4-5 reps of: Squat clean Strict chest-to-bar pull-up After finishing the round of 5, start over at 1 and work through the ladder again. ♀ 125 lb. ♂ 185 lb. Thursday

Pyramid

3-6-9-12-15-12-9-6-3 reps of: Rower cals PP 95/65

Friday

EMOMx12 Odd:5 OHS *Heavy Even: 10 KBS 70/53

Saturday "Nutts" For time: 10 Handstand push-ups 250-pound Deadlift, 15 reps 25 Box jumps, 30-inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate

MURPH TRAINING DAY 4: 3 Rounds for Time 400m Run 15 Pull-Ups ‪ 2:00 min rest between rounds‬ *To scale the workout down, beginners should substitute jumping pull-ups, inverted rows, or use assistance bands for pull-ups. To scale the workout up, complete with a 20lb vest and cut rest time in half (1:00 min). Score is total time minus rest.