Saturday 4-27-24
Teams of 2
AMRAP 12
80 Double Unders
40 KB Suitcase Deadlifts (70/53)
4 Laps Sandbag Carry (WTBD)
Rest 2:00
AMRAP 12
40 Calorie Row
40 Russian Kettlebell Swings (70/53)
4 Laps Sandbag Carry (WTBD)
Saturday 4-27-24
Teams of 2
AMRAP 12
80 Double Unders
40 KB Suitcase Deadlifts (70/53)
4 Laps Sandbag Carry (WTBD)
Rest 2:00
AMRAP 12
40 Calorie Row
40 Russian Kettlebell Swings (70/53)
4 Laps Sandbag Carry (WTBD)
Friday 4-26-24
Complex
Hang Power Clean + Hang Clean + Jerk
Conditioning:
3 Rounds
200 Meter Run
20 Alternating DB Snatches
20 Single Arm Overhead Lunges
DB(50/35)
Cap 15:00
Wednesday 4-24-24
Pull-ups
Toes to Bar
Conditioning:
5-4-3-2-1
Wall Walks
25-20-15-10-5
Box Jump Overs (24/20)
Cap 20:00
Tuesday 4-23-24
Strict Press
Push Press
Conditioning:
AMRAP 10
100 Meter Run
10 Hand Release Push-ups
10 Air Squats
Accumulate 4:00 Side Plank
Monday 4-22-24
Tempo Front Squats
Conditioning:
On the 2:00 x 5
35 Double Unders
15 Kettlebell Swings (53/35)
Saturday 4-20-24
Teams of 2
4 Rounds for Max Reps
2:00 Calories (Ski/Bike/Row)
1:00 Toes to Bar
1:00 Burpees
1:00 Double DB Deadlifts (50s/35s)
1:00 Rest
Friday 4-19-24
1RM Strict Press
Conditioning:
On a 15:00 clock…
Buy In: 40 Shuttle Runs
AMRAP
10 Single Arm 1 KB Overhead Squats (53/35)
10 Single Arm 2 KB Overhead Squats (53/35)
20 KB High Pulls (53/35)