Monday 2017.05.01

Apr 30, 2017

Strength

Back Squat

• 3 x 8-10 @ 30X0, building

Conditioning

3 Sets:

Complete as many rounds as possible in 4:00:

• 12 Dumbbell Thrusters (25/35)
• 12/9 Calorie Bike or Row

Rest 4:00

Saturday 2017.04.29

Apr 28, 2017

In teams of 3, complete 3 rounds of:

• 45 Calorie Assault Bike (One person working at a time)
• 45 Synchronized Dumbbell Snatch (50/35) (Two people working at a time)

Then, complete 3 rounds of:

• 200m Run (together)
• 12 Unbroken Hang Power Clean Relay (115/75)

Then, complete 3 rounds of:

• 200m Run (together)
• 12 Unbroken Thruster Relay (115/75)

Friday 2017.04.28

Apr 27, 2017

Strength

1A) Strict Press

• 3 x 8-10 @ 20X1

1B) Supinated Grip Barbell Row

• 3 x 8

Or, for those who would like to continue to work towards a pull up:

Assisted Pull Up with a 10 second negative

• 3 x 1-2

Conditioning

4 or 5 Rounds of:

• 50m Sled Push
• 300m Run @ mile pace

Rest 3:00

This workout will be capped at 25 minutes. If your rounds take longer than 2 minutes, you will complete 4 total rounds. If your rounds take under 2 minutes, you will complete 5 total rounds.

The purpose of this workout is to fill your legs up with the sled push and then work on waste clearance while maintaining a certain pace on the run.

Thursday 2017.04.27

Apr 26, 2017

Strength

Deadlift

• 4 x 7-9 @ 5151

Conditioning

Every minute on the minute for 21:00:

• Minute 1: Calories on the Assault Bike or Rower x 8/12
• Minute 2: Sandbag or Seabag Bear Hug x 30 seconds
• Minute 3: Burpees x 12

Wednesday 2017.04.26

Apr 25, 2017

Strength

4 Sets:

• 6-12 Push Ups @ 3013
• 8-15 second Bent Arm Hang

Rest as needed between exercises.

4 Sets:

• 4-8 False Grip Ring Pull Ups @ 3113
• 10-15 second Ring Support

Rest as needed between exercises.

Conditioning

“Helen”

3 Rounds for time:

• 400m Run
• 21 Kettlebell Swings (35/53)
• 12 Pull Ups

Compare to 20170329.