Weekly Programming: 0618 – 0624

Monday, June 18, 2018

L200 – Strength

Squat Clean Thruster:
– Build to a Heavy Single

L200 – Conditioning

“Chalant”
For Time:
– 21 Lateral Barbell Burpees
– 21 Power Cleans (135/95)
– 15 Lateral Barbell Burpees
– 15 Hang Squat Cleans (135/95)
– 9 Lateral Barbell Burpees
– 9 Thrusters (135/95)

Time Cap: 15 Mins

L100 – Strength

Thruster: 3 x 5
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

For Time:
– 21 Lateral Barbell Burpees
– 21 Hang Power Cleans
– 15 Lateral Barbell Burpees
– 15 Hang Squat Cleans
– 9 Lateral Barbell Burpees
– 9 Thrusters

 


Tuesday, June 19, 2018

L200

“Figawi”
AMRAP 18:
– 200 Meter Run
– 16/12 Calorie Row
– 12 Chest to Bar Pull-Ups
– 8 Alternating Dumbbell Snatches (50/35)

L100

AMRAP 18:
– 200 Meter Run
– 12 Pull-Ups
– 8 Alternating Dumbbell Snatches

 


Wednesday, June 20, 2018

L200

“Floor It”
Four 4-Minute Rounds:
– 40 Alt. Lunges
– 15 Deadlifts (185/135)
– 15/10 Calorie Row

L100

Four 4-Minute Rounds:
– 40 Alt. Lunges
– 15 Deadlifts
– 15/10 Calorie Row

 


Thursday, June 21, 2018

L200

“Schlitz”
4 Rounds For Time:
– 400 Meter Run
– 4 Ring Muscle-ups
– 40 Double Unders

Time Cap: 17 mins

L100

4 Rounds For Time:
– 400 Meter Run
– 8 Burpee Pull Ups
– 40 Double Unders

Time Cap: 17 mins

 


Friday, June 22, 2018

L200 – Strength

Front Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Crow’s Nest”
AMRAP 5:
15-12-9
– Kettlebell Swing (70/53)
– Front Squat (135/95)
– Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
– Kettlebell Swing (70/53)
– Front Squat (115/80)
– Calorie Row

L100 – Strength

Front Squat: 3 x 3
#1: 3 reps
#2: 3 reps
#3: 3 reps

L100 – Conditioning

AMRAP 5:
15-12-9
– Kettlebell Swing
– Front Squat
– Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
– Kettlebell Swing
– Front Squat (Lighter than First AMRAP)
– Calorie Row

 


Saturday, June 23, 2018

All Levels

“Cowboy Up”
Alternating On the Minute for 20 Minutes:
– Minute 1: 3 Deadlifts*
– Minute 2: 10 Abmat Sit-Ups + 20 Double Unders
*Start at estimated 50% of 1 RM and add weight as necessary.

 


Sunday, June 24, 2018

All Levels

“Any Minute”
Teams of 3:
On the Minute for 20 Minutes (5 Rounds):
– Station 1 – 1 Round of “Cindy”
– Station 2 – 10 Hang Power Snatches (95/65)
– Station 3 – Max Calorie Row
– Station 4 – Rest
*All athletes will start on Station 1, and advance waterfall style.

 


Weekly Programming: 0611 – 0617

Monday, June 11, 2018

L200 – Strength

Power Snatch
– Build to Heavy Single

L200 – Conditioning

“Isabel”
30 reps for time of:
– Snatch (135/95)

L100 – Strength

Hang Power Snatch for quality:
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

For Time:
– 60 Alt. DB Snatches

 


Tuesday, June 12, 2018

L200

“Life Alert”
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)

L100

AMRAP 4:
15 Burpees
21 Hanging Knee Raises
15 Goblet Squats

rest 4 minutes

AMRAP 4:
12 Burpees
18 Hanging Knee Raises
12 Goblet Squats

rest 4 minutes

AMRAP 4:
9 Burpees
15 Hanging Knee Raises
9 Goblet Squats

 


Wednesday, June 13, 2018

L200 – Strength

Deadlift
– Build to a Heavy Set of 5

L200 – Conditioning

“Detention”
AMRAP 12:
– 6 Handstand Push-ups
– 9 Deadlifts (225/155)
– 30 Double Unders

L100 – Strength

Deadlift for quality:
#1: 5 reps
#2: 5 reps
#3: 5 reps

L100 – Conditioning

AMRAP 12:
– 6 DB Strict Press
– 9 Deadlifts
– 30 Double Unders

 


Thursday, June 14, 2018

L200

“Meter Maid”
For Time:
– 200 Meter Run
– 27 Wallballs (20/14)
– 27 Box Jumps (24/20)
– 200 Meter Run
– 21 Wallballs (20/14)
– 21 Box Jumps (24/20)
– 200 Meter Run
– 15 Wallballs (20/14)
– 15 Box Jumps (24/20)
– 200 Meter Run
– 9 Wallballs (20/14)
– 9 Box Jumps (24/20)
– 200 Meter Run

Time Cap: 20 mins

L100

“Meter Maid”
For Time:
– 200 Meter Run
– 21 Wallballs
– 21 Box Jumps
– 200 Meter Run
– 15 Wallballs
– 15 Box Jumps
– 200 Meter Run
– 9 Wallballs
– 9 Box Jumps
– 200 Meter Run
– 3 Wallballs
– 3 Box Jumps

 


Friday, June 15, 2018

All Levels

“Freaky Friday”
Teams of 2
AMRAP 20:
– 50/35 Calorie Row
– 50 Burpees
– 50/35 Calorie Row
– 50 Kettlebell Swings (53/35)

 


Saturday, June 16, 2018

All Levels

“Nancy”
5 rounds for time of:
– 400m run
– 15 Overhead squat (95/65)

 


Sunday, June 17, 2018

All Levels

“Water Pump”
AMRAP 20:
– 5 Strict Pull-ups
– 10 Push-ups
– 15 Calorie Row

 


Weekly Programming: 0604 – 0610

Monday, June 04, 2018

L200

“Cindy Got Jacked”

For Time:
– 5 Rounds of “Cindy”
– 30 Overhead Squats (135/95)
– 1,000 Meter Row

Time cap: 15 mins

L100

For Time:
– 5 Rounds of 10 Ring Rows / 10 Push-Ups / 20 Air Squats
– 800m Run

Time cap: 15 mins

 

Tuesday, June 05, 2018

L200

21-15-9:
– Deadlifts (225/155)
– 400 Meter Run

Time cap: 15 mins

L100

21-15-9:
– Deadlifts
– 400 Meter Run

Time cap: 15 mins

 

Wednesday, June 06, 2018

L200

AMRAP 15:
– 15 KB Snatches (75/55)
– 30 Double Unders
– 15 Wallballs (20/14)
– 30 Double Unders

L100

AMRAP 15:
– 15 KB Swings
– 30 Double Unders
– 15 Wallballs

 

Thursday, June 07, 2018

L200

For Time:
27-21-15-9:
– Toes to Bar

After each round:
– Run 200m
– 16 Alt. Front Rack DB Forward Lunge in place (50/35)

L100

For Time:
27-21-15-9:
– Knees to elbows

After each round:
– Run 200m
– 16 Alt. Front Rack DB Forward Lunge in place

 

Friday, June 08, 2018

L200 – Strength

Hang Power Clean
– Heavy Set of 2

L200 – Conditioning

“DT”

Five rounds of:
– 155/105 pound Deadlift, 12 reps
– 155/105 pound Hang power clean, 9 reps
– 155/105 pound Push jerk, 6 reps

Time cap: 15 mins

L100 – Strength

Hang Power Clean
– Heavy Set of 2

L100 – Conditioning

5 RFT of:
– 10 Hang Power Cleans
– 10 Trunk Twists (25/25)

 

Saturday, June 09, 2018

All Levels

Teams of 3

3 stations:
– Station 1: Row max distance in meters
– Station 2: 25 Burpees
– Station 3: Rest

Partner #1 rows until partner #2 finishes burpees, while partner #3 rests. Once partner #2 finishes 25 burpees, rotate: partner #3 gets on the rowing machine and picks up where #1 left off, #1 moves to burpees, #2 rests

Score is max distance rowed per team.

 

Sunday, June 10, 2018

All Levels

AMRAP 15:
– 10 Front Squats 185/135
– 15 Pull-Ups
– 20 Box Jumps 24/20″

Weekly Programming: 0528 – 0603

Monday, May 28, 2018

L100 and L200

A.
21-18-15-12-9-6-3:
– Thrusters (95/65)
– Lateral Bar Hopping Burpees

Time cap: 20 mins

 


Tuesday, May 29, 2018

L200

A.
“Pressing Machine”

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

L100

A.
Shoulder press 3-3-3-3-3 reps
Push press 3-3-3-3-3 reps

 


Wednesday, May 30, 2018

L200

A.
“Power Outage”
AMRAP 5:
– Buy-In: 100 Double Unders
– 12 Power Cleans (115/80)
– 4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
– Buy-In: 100 Double Unders
– 8 Power Cleans (135/95)
– 4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
– Buy-In: 100 Double Unders
– 4 Power Cleans (155/105)
– 4 Burpee Box Jump Overs (24/20)

L100

A.
AMRAP 12:
– Buy-In: 150 Single Unders
– 20 Alt. Dumbbell Snatches
– 10 Box Jump Overs

 


Thursday, May 31, 2018

L200

A.
“Meat Paws”
– 4 Rounds:
– 15/12 Calorie Row
– 15 Toes to Bar
– 9 Hang Power Snatch (95/65)

L100

A.
4 Rounds:
– 200m Run
– 15 Knees to Elbows
– 9 Hang Power Snatch

 


Friday, Jun 01, 2018

L200

A.
“Friend-ship”
AMRAP 20:
– 200 Meter Run
– 20 KB Swings 70/53
– 20 Wallballs 20/14lbs

L100

A.
AMRAP 20:
– 200 Meter Run
– 15/12 Calorie Row
– 15 Wallballs

 


Saturday, Jun 02, 2018

L100 and L200

A.
“Mixed Bag”
Teams of 3
For Time (25 Minute Cap):
– 400 Meter Weighted Plate Run
– 100 Deadlifts (155/105)
– 400 Meter Weighted Plate Run
– 80 Hang Power Cleans (155/105)
– 400 Meter Weighted Plate Run
– 60 Front Squats (155/105)
– 400 Meter Weighted Plate Run
– 40 Push Jerks (155/105)
– 400 Meter Weighted Plate Run
– 20 Clusters (155/105)

Plate: 45/25

 


Sunday, Jun 03, 2018

L100 and L200

A.
“Strict Lynne”
5 Rounds:
– Max Bodyweight Bench Press
– Max Strict Pull-Ups
– Rest 3:00

 


Weekly Programming: 0521 – 0527

Monday, May 21, 2018

L200

A.
Bench Press: Max for Day

B.
10 Minute AMRAP:
– 10 Ring Dips
– 15 Box Jumps 24/20″

L100

A.
Pendlay Row: 5 x 5

B.
10 Minute AMRAP:
– 10 Push Ups
– 20 Alt. Lunge Jumps

 


Tuesday, May 22, 2018

L200

A.
Pause Front Squat: 6 x 1
*Add weight each set. Rest 2 minutes between sets. Tempo is 3-2-1.

B.
Three 2-Minute Rounds:
– Row 250m/200m
– Max Hang Squat Cleans (135/95)
*Rest 2 minutes between rounds.

L100

A.
Hang Power Snatch: 5 x 5

B.
Three 2-Minute Rounds:
– Row 250m
– Max Goblet Squats
*Rest 2 minutes between rounds.

 


Wednesday, May 23, 2018

L200

A.
Kipping Skill Work

B.
15 Minute EMOTM:
– Minute 1: 20 Russian KBS (70/53)
– Minute 3: 10 C2B
– Minute 4: 10 L/R KB Push Presses (70/53)

If you fail to complete the work required in any minute, rest the following minute.

L100

B.
15 Minute EMOTM:
– Minute 1: 8 DB Strict Press
– Minute 2: 10 Burpees
– Minute 3: 8 Pull Ups

 


Thursday, May 24, 2018

L200

A.
OHS: 2, 2, 2, 2, 2
*Add weight every set.

B.
For Time:
– Run 600m
– 30 OHS 115/75
– Run 600m

L100

A.
Running Skill Work

B.
For Time:
– Run 600m
– 75 Russian KBS
– Run 600m

 


Friday, May 25, 2018

L200

A.
HSPU Skill work

B.
Three Rounds for Time:
– 15 Deadlift (225/135)
– 15 HSPU

L100

B.
Three Rounds for Time:
– 20 Box Jumps
– 20 Alt. DB Snatches
– 20 Mountain Climbers

 


Saturday, May 26, 2018

L100 and L200

A.
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

 


Sunday, May 27, 2018

L100 and L200

A.
Teams of 2

AMRAP 16:
– 30 Power Snatches 95/65
– 30 Rowing Calories
– 60 Double Unders

 


Weekly Programming: 0514 – 0520

Monday, May 14, 2018

L200

A.
E2MOTM for 12 Minutes (6 Sets):
– 1 Clean & Jerk
*Add weight each set.

B.
“Grace”
For Time:
– 30 Ground to Overhead (135/95)

L100

A.
Hang Power Clean: 3 x 5

B.
For Time:
– 350m Row
– 30 Russian KBS
– 350m Row

 


Tuesday, May 15, 2018

L200

A.
Ring dip skill work

B.
Three Rounds for Time:
– 400m Run
– 15 T2B
– 15 Ring Dips

L100

A.
Kipping Skill Work

B.
12 Minutes AMRAP:
– 200m Run
– 15 Hanging Knee Raises
– 10 Push Ups

 


Wednesday, May 16, 2018

L200

A.
Back Squat: 4 x 4
*At 80% of 1RM.

Then:

Back Squat: 1 x Max Reps
*At 85% of 1RM.

B.
10 Minute AMRAP:
– 5 Burpee Pull Ups
– 10 Alt. DB Snatches (50/35)
– 10 Box Jumps 24/20″

L100

A.
Back Squat: 4 x 8

B.
8 Minute AMRAP:
– 10 Ring Rows
– 20 Air Squats

 


Thursday, May 17, 2018

L200

A.
N/A

B.
18 Minutes AMRAP:
– 60 Double Unders
– 10 Deadlift (225/135)
– 15 Wallballs 20/14#

L100

A.
Row Skill Work

B.
Three Rounds for TIme:
– Row 400m/300m
– 20 Alt. Mountain Climbers
– 15 Wall Balls

 


Friday, May 18, 2018

L200

A.
Push Jerk: 5 x 5

B.
3 RFT:
– Row 400/300m
– 20 Push Jerk 95/65

Time cap 12 mins

L100

A.
Strict Press: 3 x 5

B.
Three Rounds:
– 30 Seconds Burpees
– 30 Seconds Rest
– 30 Seconds DB Push Press
– 30 Seconds Rest
– 30 Seconds Box Jumps
– 30 Seconds Rest
*Score is total reps.

 


Saturday, May 19, 2018

L100 and L200

A.
IN TEAMS OF FOUR

20 Minute AMRAP:
– Station 1: 500m Row
– Station 2: 30 Thrusters (75/55)
– Station 3: 20 Pull Ups
– Station 4: Rest
*Rotate only once all athletes complete work at their station.

 


Sunday, May 20, 2018

L100 and L200

A.
HSPU Skill Work

B.
For Time:
– 400m Run
– 21 HSPU
– 400m Run
– 18 HSPU
– 400m Run
– 15 HSPU
– 400m Run
– 12 HSPU

 


Weekly Programming: 0507 – 0513

Monday, May 07, 2018

L200

A.
Deadlift: 4, 4, 4, 4, 4

B.
Two 2 Minute Rounds:
– Row (300m/250m)
– Max Burpee Box Jump Overs (24/20)
*Rest 2 minutes between rounds. Score is total Burpee Box Jump Overs.

L100

A.
Deadlift: 4 x 4

B.
Two 2 Minute Rounds:
– 200m Sprint
– Max Burpees
*Rest 2 minutes between rounds. Score is total Burpees.

 


Tuesday, May 08, 2018

L200

A.
8 Minute AMRAP:
– 5 HSPU
– 10 Thrusters (95/65)

Rest 5 minutes, then:

8 Minute AMRAP:
– 40 Double Unders
– 10 Pull Ups

L100

A.
13 Minute AMRAP:
– 10 DB Push Press
– 10 Box Jumps
– 10 Calories on rower

 


Wednesday, May 09, 2018

L200

A.
Snatch: 5 x 3

B.
Run 1 mile

L100

A.
Double Under Skill Work

B.
12 Minute AMRAP:
– 20 Double Unders
– 10 Pushups
– 20 Russian KBS

 


Thursday, May 10, 2018

L200

A.
Skill Work: Bar Muscle Up

B.
3 Rounds for Time:
– 400m Run
– 20 Goblet Squat (53/35)
– 5 Bar Muscle Ups

L100

A.
Hang Power Snatch: 4 x 3

B.
5 Rounds for Time:
– 200m Run
– 10 Pull Ups

 


Friday, May 11, 2018

L200

A.
Pause Front Squat: 2, 2, 2, 2, 2
*Tempo is 3-2-1. Build over the course of five sets to a heavy double.

B.
10 Minute AMRAP:
– 1 Deadlift (115/75)
– 1 Hang Power Clean
– 1 Front Squat
– 1 Push Press
*Anytime barbell settles on ground, perform 5 burpees.

L100

A.
Back Squat: 5 x 5

B.
10 Minute AMRAP:
– 10 Db Snatches
– 15 Air Squats

 


Saturday, May 12, 2018

L100 and L200

A.
IN TEAMS OF FOUR

24 Minute AMRAP:
– Station 1: 10 Burpees
– Station 2: 15 Wall Ball (20/14)
– Station 3: 12 Box Jumps (24/20)
– Station 4: OH Plate Hold (25/15)
*Partners can only rotate once everyone has completed work at their station. If partner at Station 4 drops plate, team must stop and run 200m together.

 


Sunday, May 13, 2018

L100 and L200

A.
Sprint: 4 x 100m

B.
“Volkswagen”
For Quality:
21-15-9
– Bench Press (Bodyweight)
– Strict Pull Ups

 


Weekly Programming: 0430 – 0506

Monday, April 30, 2018

L200

A.
Strict Press: Max for Day
Then:
Push Press: 2 x Max Reps @ 85% of Max Strict Press
*Rest 3 minutes between sets.

B.
9 Minute AMRAP:
– 200m Run
– Max Unbroken Wall Ball (20/14)
*Run with Wall Ball. Score is total reps.

L100

A.
KB Farmer’s Carry: 5 x Max Gym Laps

B.
12 Minute AMRAP:
– 200m Run
– 20 Russian KBS

 


Tuesday, May 01, 2018

L200

A.
Front Squat: 5 x 5

B.
12 Minute AMRAP:
– 10 Burpees
– 20 Front Squats 95/65
– 30 Double Unders

L100

A.
Front Squat: 3 x 5

B.
10 Minute AMRAP:
– Row (300m/200m)
– 20 Alt. Walking Lunges

 


Wednesday, May 02, 2018

L200

A.
Kipping T2B Skill Work

B.
E5MOTM for 20 Minutes (4 sets):
– 12 T2B
– 15 Push Ups
– Row (400m/300m)

L100

A.
Hang Power Clean: 4 x 4

B.
5 RFT:
– 8 DB Snatches
– 8 DB Hopping Burpees

 


Thursday, May 03, 2018

L200

A.
Clean: 3, 3, 3, 3, 3
*Add weight each set. Build to heavy triple.

B.
For Time:
– 30 Russian KBS (70/53)
– 20 Burpee Box Jump Overs (24/10)
– 10 Squat Cleans (155/115)

L100

A.
Kipping Pull Up Skill Work

B.
2 rounds for time:
– 30 Goblet Squat
– 20 Russian Twist
– 10 Pull Ups

 


Friday, May 04, 2018

L200

A.
Pull-Up Skill Work

B.
AMRAP 18:
– 16 In-place reverse front rack lunges 135/95
– 24 Pull-Ups
– 32 Rowing Calories

L100

A.
Dumbbell Floor Press: 5 x 5

B.
2 Rounds:
– Max DB Box Step Ups
– Max Ring Row
*Rest 3 minutes between sets.

 


Saturday, May 05, 2018

L100 and L200

A.
Reverse Sled Pull: 5 x 50m
*As heavy as possible.

B.
E3MOTM for 15 Minutes (5 sets):
– 11 Thrusters (95/65)
– Run 200m

 


Sunday, May 06, 2018

L100 and L200

A.
PARTNER WORKOUT

25 Minute AMRAP:
– 50 Double Unders
– 40 Russian KBS (53/35)
– 30 Wall Ball (20/14)
– 20 Box Jumps (24/20)
– 10 DB Thrusters (50/35)
*Partners split work as necessary.

 


Weekly Programming: 0423 – 0429

Monday, Apr 23, 2018

L200

A.
Pistol Skill Work

B.
For Total Reps:
2 Minutes: Russian KBS (70/53)
2 Minutes: Burpee Box Jump Overs (24/20)
2 Minutes: Alt. Pistols
2 Minutes: Burpee Box Jump Overs
2 Minutes: Russian KBS

L100

A.
Strict Pull Up Strength Work: 5 x 5

B.
For Total Reps:
2 Minutes: Calories on Row
2 Minutes: Burpees
2 Minutes: Pull Ups

 


Tuesday, Apr 24, 2018

L200

A.
Strict Press: 5 x 5

B.
“Jackie”
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Thruster: 5 x 5

B.
For Time:
– 20 Burpees Over Bar
– 40 Thrusters (45/35)
– 20 Burpees Over Ber

 


Wednesday, Apr 25, 2018

L200

A.
E2MOTM for 12 Minutes (6 sets):
– High Hang Snatch + Hang Snatch
*Add weight each round.

B.
4 Round for Time:
– 20 Wall Ball (20/14)
– 5 Power Snatch (135/95)

L100

A.
12 Minute AMRAP:
– 15 Wall Ball
– 10 Alt. DB Snatches

B.
Pendlay Row: 4 x 5

 


Thursday, Apr 26, 2018

L200

A.
8 min AMRAP:
– 8 T2B
– 20 Double Unders

Rest 4 min then

8 min AMRAP:
– 12 DB Push Press 50/35
– 12 Russian Twists 45/25

L100

A.
BB Push Press: 5 x 4

B.
8 Minute AMRAP:
– 12 Box Jumps
– 12 DB Push Press

 


Friday, Apr 27, 2018

L200

A.
Deadlift: 6 x Varies:
– Set 1: 5 Reps (75%)
– Set 2: 5 Reps (75%)
– Set 3: 3 Reps (80%)
– Set 4: 2 Reps (85%)
– Set 5: 1 Rep (90%)
– Set 6: 5 Reps (85%)

B.
3 Rounds for Time:
– 400m Run
– 20 Walking Lunges (70/53)

L100

A.
Deadlift: 3 x 5

B.
5 Rounds for Time:
– 200m Run
– 12 Alt. DB Front Rack Walking Lunges

 


Saturday, Apr 28, 2018

L100 and L200

A.
Rope Climb Skill Work

B.
PARTNER WORKOUT

23 Minute AMRAP:
– Row (500m/400m)
– 3 Rope Climbs
– 10 Box Jumps (24/20)
*Partners alternate movements.

 


Sunday, Apr 29, 2018

L100 and L200

A.
“Mind Eraser
20 Minute AMRAP:
– 7 Power Cleans (135/95)
– 7 Burpees
– 200m Run

B.
Back Squat: 3 x 4

 


Weekly Programming: 0416 – 0422

Monday, Apr 16, 2018

L200

A.
Pause Front Squat: 5 x 3
*Tempo 3-2-1.

B.
Three sets of 3 minute sprints:
– 10 Alt. In-place Reverse KB Lunges (1 KB @ 53/36)
– 10 Box Jumps (24/20)
– 15 KB Swings 53/36
*Rest 90 seconds between rounds. Start where you left off each round.

L100

A.
Back Squat: 3 x 5

B.
Three rounds of 3 minute:
– 10 Alt. In-place Reverse KB Lunges (1 KB)
– 30 Single Unders
– 15 KB Swings
*Rest 1 min between rounds. Start where you left off each round.

 


Tuesday, Apr 17, 2018

L200

A.
Kipping Skill Work

B.
18 Minute EMOTM (6 Rounds):
– Minute 1: Row (200/150m)
– Minute 2: 15 Pull-Ups
– Minute 3: 12 DB Thrusters (50/35)

L100

A.
Wall Walk/HSPU Skill Work

B.
15 Minute EMOTM (5 Rounds):
– Minute 1: 3 Wall Walks
– Minute 2: 6 Strict Pull-Ups
– Minute 3: 9 Box Jumps

 


Wednesday, Apr 18, 2018

L200

A.
Clean & Jerk: Max for Day

B.
8 Minute AMRAP:
– 10 G2OH (115/75)
– 10 Bar Hopping Burpees

L100

A.
Hang Power Snatch: 4 x 4

B.
10 Minute AMRAP:
– 10 Alt. DB Snatches
– 10 Lateral DB Hopping Burpees

 


Thursday, Apr 19, 2018

L200

A.
8 Minute AMRAP:
– 20 Double Unders
– 15 Wallballs 20/14

Rest 4 mins, then:

8 Minute AMRAP:
– 5 DB Man Makers (50/35)
– 10 V-Ups

B.
Max Strict Presses in 3 mins at 70% of 1RM.

L100

A.
5 Minute AMRAP:
– 30 Single Unders
– 10 Alt. Reverse Lunges

Rest 60 seconds, then:

5 Minute AMRAP:
– 10 Wall Ball
– 10 Mountain Climbers

B.
Alt. Weighted Box Step Ups: 5 x 10

 


Friday, Apr 20, 2018

L200

A.
HSPU Skill Work

B.
15 Minute AMRAP:
– 400m Run
– 15 C2B Pull Ups
– 15 HSPU

L100

A.
Strict Press: 5 x 3

B.
12 Minute AMRAP:
– 200m Run
– 12 Ring Row
– 8 Pike Push Ups

 


Saturday, Apr 21, 2018

L100 and L200

A.
N/A

B.
PARTNER WORKOUT

6 Minute AMRAP:
– 6 Deadlift (225/135)
– 6 Lateral Bar Hopping Burpees

Rest 3 minutes, then:

6 Minute AMRAP:
– 6 Box Jump Over (24/20)
– 6 Push Up

Rest 3 minutes, then:

6 minute AMRAP:
– 6 Power Clean (115/75)
– 6 Air Squats
*Partners alternate complete rounds.

 


Sunday, Apr 22, 2018

L100 and L200

A.
Overhead Squat 4 x 4

B.
“Nancy”
5 RFT:
– Run 400m
– 15 OHS 95/65