Thursday, May 6, 2021

Friday 5-7-21

 Friday 5-7-21


Conditioning:

AMRAP 22

40 Double Unders 

40 Alternating Single Arm Kettlebell Swings (35/26)

40 Alternating Single Arm Kettlebell Overhead Lunges (35/26)

40 Kettlebell AbMat Sit-ups (35/26)

40 Alternating Kettlebell Box Step-ups (35/26)

Tuesday, May 4, 2021

Wednesday 5-5-21

 Wednesday 5-5-21


On the 1:30 x 10

Sets 1-5: 3 Position Power Cleans 

Sets 6-10: 1 Power Clean 


Conditioning:

AMRAP 15

Buy In: 1,000 Meter Row 

3 Deadlifts (135/95)

3 Power Cleans (135/95)

3 Burpees 


*Increase by 3 Reps each round until time expires.

Monday, May 3, 2021

Tuesday 5-4-21

 Tuesday 5-4-21


Accessory/Core:

3 Sets

1:00 Bottom Up Kettlebell Walk Right Side

1:00 Bottom Up Kettlebell Walk Left Side

1:00 Rest


Conditioning:

AMRAP 5

12 Calorie Row 

12 Box Jumps (24/20)

12 Push Press (75/55)

Rest 2:00


AMRAP 5

9 Calorie Row 

9 Box Jumps (24/20)

9 Push Press (95/65)

Rest 2:00


AMRAP 5

6 Calorie Row 

6 Box Jumps (24/20)

6 Push Press (115/85)

Sunday, May 2, 2021

Monday 5-3-21

 Monday 5-3-21


On the 2:00 x 6

Tempo Front Squats 


Conditioning:

AMRAP 12

200 Meter Run 

10 Push-ups 

20 Kettlebell Russian Twists(35/26)


Core:

Accumulate 4:00 Side Plank 

Friday, April 30, 2021

Saturday 5-1-21

Saturday 5-1-21


Teams Relays

4:00 Max Wallballs 

1:00 Rest

4:00 Reverse Wallball Burpees

1:00 Rest

4:00 Med Ball Box Step-ups

1:00 Rest 

4:00 Planks Over Med Ball

1:00 Rest 

4:00 Med Ball Run


Med Ball (20/14)

Box (24/20)


Thursday, April 29, 2021

Friday 4-30-21

 Friday 4-30-21


EMOM x 8 (Alternating Movements)

10-12 Chest to Bar Pull-ups 

20 Air Squats 


EMOM x 8

2-3 Wall Walks 

40 Double Unders 


Conditioning:

AMRAP 10

10 Power Cleans (135/95)

10 Front Rack Lunges (135/95)

10 Lateral Burpee Over the Bar

Tuesday, April 27, 2021

Wednesday 4-28-21

 Wednesday 4-28-21


On the 1:30 x 6

Deadlifts 


Conditioning:

AMRAP 5

12 Snatches (95/65)

9 Deadlifts (95/65)

6 Push-ups 


Rest 2:00


AMRAP 5

9 Snatches (115/85)

6 Deadlifts (115/85)

3 Push-ups