Monday 6-1-20

Monday 6-1-20
Stamina Squats
On the 1:30 x 6
2 Front Squats + 3 Back Squats

Conditioning:
AMRAP 4
21 Calorie Row
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)

Rest 4 Minutes

AMRAP 4
15 Calorie Row
15 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)

Rest 4 Minutes

AMRAP 4
9 Calorie Row
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)

Saturday 5-30-20

Saturday 5-30-20

“Wrecked”
2 Rounds for Time

400 Meter Run
30 Front Rack Barbell Lunges
100 Meter Wreck Bag Carry

400 Meter Run
30 Power Cleans
100 Meter Wreck Bag Carry

400 Meter Run
30 Split Jerks
100 Meter Wreck Bag Carry

Barbell Movements (135/95)
Wreck Bag (75/50)

Friday 5-29-20

Friday 5-29-20

EMOM x 12
1). 10-12 Toes to Bar
2). 10-15 Wall Balls
3). 10-12 Chest to Bar Pull-ups
4). 10-15 Push-ups

Conditioning:
AMRAP 3 x 3
10 Dumbbell Box Step-Overs (50s/35s)(24”/20”)
10 Dumbbell Clean and Jerks (50s/35s)

Rest 2 Minutes between AMRAPS.

Thursday 5-28-20

Thursday 5-28-20

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Take 20-30 minutes for mobility.

Wednesday 5-27-20

Wednesday 5-27-20

Snatch Complex
On the 1:30 x 7 Sets
1 Power Snatch
1 Snatch
1 Overhead Squat

Conditioning:
For Time
Buy In: 20 Burpees

200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)

Buy Out: 20 Burpees

Tuesday 5-26-20

Tuesday 5-26-20

4 Rounds
1:00 Minute Wall Sit Holding Object/Weight Overhead with Arms Extended
1:00 Minute Rest

Conditioning:
4 Rounds For Time
100 Jumping Jacks
50 Mountain Climbers
25 Sit-ups

Saturday 5-23-20

Saturday 5-23-20

Teams of 2:

AMRAP 25

100 Meter Barbell Carry (95/65)
10 Push Press (95/65)
15 Deadlifts (95/65)

Friday 5-22-20

Friday 5-22-20

EMOM x 8
ODD: 8-12 Pull-ups
EVEN: 10-14 L-Sit Dumbbell Press

Conditioning:
4 Rounds
500/400 Meter Row
10 Devil’s Press (50/35)
20 Alternating Pistols

Thursday 5-21-20

Thursday 5-21-20

Spend 20-30 minutes on mobility.

Accumulate 5 Minute Plank

Conditioning:
3 Rounds
2:00 Max Reverse Burpees
2:00 Rest

Wednesday 5-20-20

Wednesday 5-20-20

On the 1:30 x 7
3 Clean and Jerks
(Building each set)

Conditioning:
On the 4:00 x 5
200 Meter Run
12 Power Cleans (135/95)
12 Burpees

*Score is slowest round.

Tuesday 5-19-20

Tuesday 5-19-20

Body Armor
3 Giant Sets:
20 Hollow Rocks
20 Superman Pulses
100 Flutter Kicks
Rest 1:00 between sets.

Conditioning:

5 Rounds
20 Tuck Jumps
15 Push-ups

Monday 5-18-20

Monday 5-18-20

EMOM x 8
ODD: 10 Ring Dips
EVEN: 20 Single Leg Hip Bridges
(10 each leg)

Conditioning:
AMRAP 18
35 Double Unders
15 Med Ball Thrusters (20/14)
15 Med Ball Sit-ups (20/14)

Saturday 5-16-20

Saturday 5-16-20

Teams of 2:
60 Power Snatches(115/85)
60 Front Squats(115/85)

400 Meter Run

50 Power Snatches(115/85)
50 Front Squats(115/85)

400 Meter Run

40 Power Snatches(115/85)
40 Front Squats(115/85)

400 Meter Run

Friday 5-15-20

Friday 5-15-20

EMOM #1 x 6
ODD: 6-10 Pull-ups
EVEN: 6-10 Toes to Bar

EMOM #2 x 6
ODD: :45 Hollow Hold
EVEN: :45 Arch Hold

Conditioning:
21-15-9
Calorie Row
Box Jumps (30/24)

Thursday 5-14-20

Thursday 5-14-20

Spend 20-30 minutes working on mobility.

For Time:
40-30-20-10
Reverse Burpees
Alternating Pistols

Wednesday 5-13-20

Wednesday 5-13-20

On the 2:00 x 6 Sets
5 Deadlifts (Building each set)

Conditioning:
For Time
Buy In: 600 Meter Run

Then, 3 Rounds
30 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
10 Push-ups

Buy Out: 600 Meter Run

Tuesday 5-12-20

Tuesday 5-12-20

Body Armor
3 Sets of:
2 Wall Walks with a :30 hold at the top
:60 Right Side Plank
:60 Left Side Plank
:60 Rest

Conditioning:
4 Rounds
:60 Farmers Carry Reverse Lunges
:60 Double Unders
:60 Criss Cross V-ups
:60 Burpees

Monday 5-11-20

Monday 5-11-20

EMOM x 7
3 Squat Cleans
(Build to a heavy 3)

Conditioning:
3 Rounds for Time
200 Meter Run
50 Air Squats
10 Power Clean and Jerks (135/95)

Saturday 5-9-20

Saturday 5-9-20

Teams of 2:

Buy In: 1200 Meter Row

2 Rounds of:
60 Clean and Jerks (115/85)
60 Box Jump Overs (30/24)
60 Deadlifts (165/135)
60 Lunges

Buy Out: 1200 Meter Row

Friday 5-8-20

Friday 5-8-20

EMOM x 5:
8 Push Press

Conditioning

On the 5:00 x 5:
21/18 Calorie Row
15 Thrusters (95/65)
12 V-ups

Thursday 5-7-20

Thursday 5-7-20

Take 20-30 minutes on mobility.

Take 30-45 minutes doing an outside activity.

Not necessarily in that order.

Wednesday 5-6-20

Wednesday 5-6-20

Take 20 minutes to build to a heavy Squat Snatch.

Conditioning:
For Time
21-15-9
Power Snatch (135/95)
Overhead Squat (135/95)

Tuesday 5-5-20

Tuesday 5-5-20

Body Armor
3 Giant Sets:
20 Reaches: Hand to Opposite Foot while in a Plank
:60 Plank Hold
20 Reaches: Knee to Opposite Elbow while in a Plank
:60 Rest

Conditioning:
AMRAP 15
40 Double Unders
30 Alternating Dumbbell Snatches
20 Sit-ups

Monday 5-4-20

Monday 5-4-20

On the 1:30 x 6
Stamina Squats:
2 Front Squats + 3 Back Squats

Conditioning:
AMRAP 20
Run 200 Meters
10 Power Cleans (135/95)
10 Burpees

Saturday 5-2-20

Saturday 5-2-20

“Five Course Meal”
400 Meter Run with Plate (25/15)
40 Box Jumps (24/20)
30 Squats with Plate (25/15)
200 Meter Run with Plate (25/15)
30 Squats with Plate (25/15)
40 Box Jumps (24/20)
400 Meter Run with Plate (25/15)