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April 15, 2019

“5 – 4 – 3 – 2 – 1 Power Snatches Building Load                                             

AMRAP 18:
30/21 Calorie Bike
3 Rounds of “Cindy”
10 Power Snatches or 20 SA DB Snatches”

“5 – 4 – 3 – 2 – 1 Power Snatches Building Load                                                                                            

AMRAP 18:
30/21 Calorie Bike
3 Rounds of “Cindy”
10 Power Snatches (75/55)”

“Build to a 2 Rep Heavy Power Snatch                                        

 AMRAP 18:
30/21 Calorie Bike
3 Rounds of “Cindy”
10 Power Snatches (115/80)”


April 13, 2019

AMRAP (with partner) in 30 Minutes:

400 Meter Run (Team members run together)

20 Pull-Ups

20 Push-Ups

20 Overhead Walking Lunges (25/15)

50 Abmat Situps

 

AMRAP (with partner) in 30 Minutes:

400 Meter Run (Team members run together)

20 Pull-Ups

20 Push-Ups

20 Overhead Walking Lunges (25/15)

50 Abmat Situps

AMRAP (with partner) in 30 Minutes:

400 Meter Run (Team members run together)

20 Pull-Ups

20 Push-Ups

20 Overhead Walking Lunges (25/15)

50 Abmat Situps


April 12, 2019

““Layup”
For Time:
75-60-45-30-15:
Double Unders
50-40-30-20-10
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (14/10)

““Layup”
For Time:
75-60-45-30-15:
Double Unders
50-40-30-20-10
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (14/10)

““Layup”
For Time:
75-60-45-30-15:
Double Unders
50-40-30-20-10
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (14/10)


April 11, 2019

“5 Sets of 3 Reps Front Squats Building in load                                         

“Sea Legs”
3 Rounds:
500 Meter Row
12 Front Squats
21 Box Jump Overs (24/20)”

“5 Sets of 3 Reps Front Squats Building in Load:                                     

 “Sea Legs”
3 Rounds:
500 Meter Row
12 Front Squats (115/80)
21 Box Jump Overs (24/20)”

“Build ot a 1RM Front Squat                                                           

  “Sea Legs”
3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)”


April 10, 2019

“For Time:
150 Single Unders, 50 Air Squats, 25 Push-ups
120 Single Unders, 40 Air Squats, 20 Push-ups
90 Single Unders, 30 Air Squats, 15 Push-ups
60 Single Unders, 20 Air Squats, 10 Push-ups
30 Single Unders, 10 Air Squats, 5 Push-ups”

“For Time:
150 Single Unders, 50 Air Squats, 25 Push-ups
120 Single Unders, 40 Air Squats, 20 Push-ups
90 Single Unders, 30 Air Squats, 15 Push-ups
60 Single Unders, 20 Air Squats, 10 Push-ups
30 Single Unders, 10 Air Squats, 5 Push-ups”

“For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups”


April 9, 2019

““Road Rash”
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Pull-ups
20/14 Calorie Bike”

““Road Rash”
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Pull-ups
20/14 Calorie Bike”

“5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
20/14 Calorie Bike”

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