Tuesday, April 30, 2024

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

Monday, April 29, 2024

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

Sunday, April 28, 2024

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)

Friday, April 26, 2024

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)

Thursday, April 25, 2024

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

Tuesday, April 23, 2024

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

Monday, April 22, 2024

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

Sunday, April 21, 2024

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)

Friday, April 19, 2024

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

Thursday, April 18, 2024

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)

Tuesday, April 16, 2024

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

Monday, April 15, 2024

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

Sunday, April 14, 2024

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

Friday, April 12, 2024

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.

Thursday, April 11, 2024

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

Tuesday, April 9, 2024

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)

Monday, April 8, 2024

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

Sunday, April 7, 2024

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

Friday, April 5, 2024

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

Thursday, April 4, 2024

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)

Tuesday, April 2, 2024

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

Monday, April 1, 2024

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)