Saturday 4-30-22

Saturday 4-30-22

Teams of 2

AMRAP 24

40 Foot Handstand Walk 

40 Box Jumps (24/20)

40 Foot Handstand Walk 

40 Alternating Pistols 

40 Foot Handstand Walk 

40 Kettlebell Swings (53/35)

As always, there will be other options in lieu of Handstand Walks.😉

Friday 4-29-22

Friday 4-29-22

On the 1:30 x 12

Sets 1-3: 3 Tall Snatches 

Sets 4-6: 3 Snatch Balance 

Sets 7-9: 1 Snatch all 3 Positions

Sets 10-12: 1 Snatch

Conditioning:

6 Rounds

6 Snatches (75/55)

8 Lateral Burpees Over Bar

10 Hang Power Cleans (75/55)

Wednesday 4-27-22

 Wednesday 4-27-22

Teams of 2

AMRAP 30

40 Calorie Row 

20 Chest to Bar Pull-ups 

40 Lateral Jumps Over the Erg

20 Toes to Bar 

40 Air Squats 

20 Handstand Push-ups

Tuesday 4-26-22

 Tuesday 4-26-22

Conditioning:

AMRAP 15

30 Double Unders 

30 Wallballs (20/14)

30 Wallball Sit-ups (20/14)

EMOM x 8

5 Deadlifts

Monday 4-25-22

 Monday 4-25-22

EMOM x 8

5 Front Squats 

Rest 4:00

EMOM x 8

5 Strict Press

Conditioning:

AMRAP 5

Burpees

Saturday 4-23-22

 Saturday 4-23-22

Teams of 3

AMRAP 30

60 25 foot Sled Push

90 Dumbbell Shoulder to Overhead 

120 Dumbbell Walking Lunges

Sled (205/160)

DB (50s/35s)

Friday 4-22-22

 Friday 4-22-22

Conditioning:

7 Rounds 

Work 2:00/Rest 1:00

5 Chest to Bar Pull-ups 

7 Push-ups

9 Air Squats 

Max Calorie Row 

*Score is total calories.

Core Blast:

3 Rounds 

20 DB Deadbugs

20 Plank DB Transfers

20 Side Plank DB Rotations (10/side)

Wednesday 4-20-22

 Wednesday 4-20-22

EMOM x 8

5 Front Squats @ 70-75%

Conditioning:

AMRAP 20

4 x DB Farmers Carry (50s/35s)

20 DB Box Step-ups (24/20)(50/35)

4 x DB Overhead/Front Rack Carry (50s/35s)

20 Box Dips (24/20)

Tuesday 4-19-22

Tuesday 4-19-22

Conditioning:

On the :30 x 20 (Alternating Movements)

Max Shuttle Runs

Max Burpees

Skill Conditioning:

5 Rounds 

Work :30/ Rest:30 at each movement 

-Toes to Bar 

-Double Unders 

-Strict Pull-ups 

-Plank Up/Downs

Monday 4-18-22

 Monday 4-18-22

Conditioning:

14 Calorie Row 

12 Single Arm DB Overhead Squats (50/35)

10 Push-ups 

8 DB Burpees (50/35)

Time Cap 15:00

EMOM x 8

5 Deadlifts @ 70-75%

Saturday 4-16-22

Saturday 4-16-22

AMRAP 24

Teams of 2

40 Calorie Row 

40 Dumbbell Deadlifts (50s/35s)

40 Sit-ups 

40 Kick-outs

40 Dumbbell Tricep Extensions (50/35)

*Every 4:00, complete 20 Jumping Jacks.

Friday 4-15-22

Friday 4-15-22

On the 1:30 x 12

Sets 1-3: 3 Tall Cleans

Sets 4-6: 3 Position 1 Cleans

Sets 7-9: 2 Position 2 Cleans

Sets 10-12: 2 Cleans

Conditioning:

AMRAP 10

2 Push Jerks (135/95)

2 Back Squats (135/95)

*Increase by 2 reps each round until time expires. (2, 4, 6, 8…)

Wednesday 4-13-22

 Wednesday 4-13-22

Conditioning:

EMOM x 8 (Alternating Movements)

10 Strict Handstand Push-ups 

20 Alternating Pistols 

Rest 3:00

EMOM  x 8 (Alternating Movements)

10 Strict Pull-ups 

15 Push-ups 

Rest 3:00

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

30 Mountain Climbers

Tuesday 4-12-22

Tuesday 4-12-22

Conditioning:

21-15-9

Burpee Box Jump-Overs (24/20)

Air Squats

Kettlebell Swings (53/35)

On the 2:00 x 7

Deadlifts

Monday 4-11-22

Monday 4-11-22

On the 2:00 x 5

Front Squats 

Conditioning:

AMRAP 5

15 Calorie Row 

12 Dumbbell Floor Press (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)

Rest 2:00

AMRAP 5

15 Calorie Row 

12 Dumbbell Floor Press (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)

Saturday 4-9-22

Saturday 4-9-22

Teams of 2

AMRAP 20

Buy In: 32 Shuttle Runs

16 Syncro Wallballs 

Partner 1: 32 Double Unders

16 Syncro Wallball Sit-ups

Partner 2: 32 Double Unders 

16 Syncro Wallball Russian Twists

Partner 1: 32 Double Unders 

16 Syncro Overhead Wallball Lunges

Partner 2: 32 Double Unders 

Wallball Weight: (20/14)

Friday 4-8-22

Friday 4-8-22

On the 1:30 x 7

Split Jerk

Conditioning:

For Time

1500 Meter Row 

25 Deadlifts (135/95)

25 Squat Cleans (135/95)

25 Push Jerks (135/95)

Time Cap 15:00

Wednesday 4-6-22

Wednesday 4-6-22

On the 1:30 x 7

Deadlifts 

Conditioning:

AMRAP 12

10 Box Jump Overs (24/20)

10 Kettlebell Swings (70/53)

10 Alternating Pistols 

10 Toes to Bar

Tuesday 4-5-22

Tuesday 4-5-22

On the 1:30 x 12

Sets 1-3:  3 Tall Snatches

Sets 4-6: 3 Snatch Balance 

Sets 7-9: 1 Snatch at all 3 Positions 

Sets 10-12: 1 Snatch

Conditioning:

AMRAP 10

50 Double Unders 

5 Strict Pull-ups 

5 Strict Ring Dips

Monday 4-4-22

Monday 4-4-22

On the 2:00 x 5

Pausing Front Squats 

Conditioning:

AMRAP 4

12 Clean and Jerks (95/65)

10 Front Rack Lunges (95/65)

8 Lateral Burpees Over the Bar

Rest 2:00

AMRAP 4

10 Clean and Jerks (115/85)

8 Front Rack Lunges (115/85)

6 Lateral Burpees Over the Bar

Rest 2:00

AMRAP 4

8 Clean and Jerks (135/95)

6 Front Rack Lunges (135/95)

4 Lateral Burpees Over the Bar