Wednesday 5-1-24

 Wednesday 5-1-24

Tempo Front Squats

Front Squats

Conditioning:

EMOM x 6 (Alternating Movements)

10 Pull-ups 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Toes to Bar

15 Sit-ups

Tuesday 4-30-24

 Tuesday 4-30-24

On the 1:30 x 6

1 Complex:

1 Hang Power Clean + 1 Hang Clean + 1 Jerk

Conditioning:

AMRAP 10

9 Deadlifts 

7 Power Cleans

5 Shoulder to Overhead 

BB (135/95)

Accumulate 3:00 Hollow Hang

Monday 4-29-24

 Monday 4-29-24

Strict Press

Push Press

Conditioning:

On the 2:00 x 4

15 Wallballs (20/14)

2 Wall Walks

Rest 2:00

On the 2:00 x 4

10 Hand Release Push-ups 

10 Wallball Thrusters (20/14)

Saturday 4-27-24

 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

 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

 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

 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

 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

 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

 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)

Wednesday 4-17-24

 Wednesday 4-17-24

Teams of 2

AMRAP 20

10 Hand-Release Push-ups 

20 Wallball Sit-ups (20/14)

30 Wallballs(20/14)

40 Lateral Jumps over Parallette 

Core Tabata:

4 Rounds

Hollow Flutter Kicks

Right Side Hip Dips

Left Side Hip Dips

Plank Lateral Walks

Tuesday 4-16-24

 Tuesday 4-16-24

Conditioning:

AMRAP 15

30 Double Unders

30 Box Step Ups (24/20)

30 Air Squats to Target

30 V-ups

Accessory Strength:

4 Sets

5 Bottoms Up KB Press/Side

50 Ft Bottoms Up KB Carry/Side

10 KB Windmills/Side

Monday 4-15-24

 Monday 4-15-24

Power Cleans & Jerks

Conditioning:

0:00-9:00

21-15-9

Clean and Jerks (135/95)

Chest to Bar Pull-ups 

9:00-15:00

Establish 3RM Deadlift

Saturday 4-13-24

 Saturday 4-13-24

Teams of 2

AMRAP 25

4 Laps Plate Farmers Carry (45s/25s)

40 Overhead Plate Lunges (45/25)

40 Lateral Plate Toe Tap Overs (45s/25s)

40 Plank Plate Walk Overs (45s/25s)

*Every 5:00, both complete 5 Burpees.

Friday 4-12-24

 Friday 4-12-24

Snatch

Conditioning:

AMRAP 3

9 Overhead Squats (95/65)

9 Lateral Burpees Over the Bar

Rest 1:30

AMRAP 3

6 Overhead Squats (115/85)

6 Lateral Burpees Over the Bar

Rest 1:30

AMRAP 3

3 Overhead Squats (135/95)

3 Lateral Burpees Over the Bar

Wednesday 4-10-24

 Wednesday 4-10-24

Front Squats

Conditioning:

AMRAP 15

21 Calorie Row 

15 DB Deadlifts 

9 DB Shoulder to Overhead 

DB (50s/35s)

Tuesday 4-9-24

 Tuesday 4-9-24

Conditioning:

3 Sets

Work 1:00/Rest :30

-Rope Climbs 

-Bottom of Overhead Squat Hold (55/35)

-Ski Erg Calories 

-Single Arm Plank Hold

-Toes to Bar

-Sandbag Carry (100/75)

-Assault Bike Calories

* Rest 2:00 between Sets

* Score is total reps

*  :10 = 1 Rep

Monday 4-8-24

 Monday 4-8-24

Strict Press

Conditioning:

10 Sumo Deadlift High Pulls

10 Front Rack Reverse Lunges 

20 Sumo Deadlift High Pulls

20 Front Rack Reverse Lunges 

10 Sumo Deadlift High Pulls

10 Front Rack Reverse Lunges 

BB (95/65)

Cap 7:00

Accessory Strength:

4 Sets

:30 Hollow Hold

:30 Arch Hold

:30 Handstand Hold

Saturday 4-5-24

 Saturday 4-5-24

Teams of 3

150-120-90-60-30

Crossover Single Unders

Push-up to Parallette Shoot Throughs

Overhead Plate Sit-ups (25/15)

Cap 24:00

Friday 4-5-24

 Friday 4-5-24

Front Squats

Conditioning:

On the 3:00 x 5

4 Shuttle Runs

8 Kettlebell Swings (53/35)

12 Single Arm Front Rack KB Lunges (6/Side)

Wednesday 4-3-24

 Wednesday 4-3-24

Conditioning:

AMRAP 7

3 Toes to Bar

3 Handstand Push-ups 

3 Wallballs (20/14)

Rest 3:00

AMRAP 7

3 Pull-ups 

3 Hand Release Push-ups

3 Pistols Leg 1

3 Pistols Leg 2

*Add 3 reps to all movements each round until time expires (3, 6, 9, 12…and so on)

Accessory Strength:

Accumulate

50-75 Tuck Ups

50-75 Hamstring Curls on Low Box

Tuesday 4-2-24

 Tuesday 4-2-24

Strict Press

Conditioning:

AMRAP 15

30 Calorie Row

20 Alternating DB Snatches (50/35)

10 DB Box Step Ups (50/35)(24/20)