Tuesday 2018.05.01

Apr 30, 2018

Conditioning

Complete as many rounds as possible in 8:00:

  • 200m Run
  • 50m Farmer’s Carry (70/53)

Rest 2:00

Complete as many rounds as possible in 8:00:

  • 20/15 Calorie Bike or Row
  • 15 Dumbbell Push Press (35/25)

Rest 2:00

Complete as many rounds as possible in 8:00:

  • 8 Toes to Bar
  • 12 Box Jumps (24/20)

Monday 2018.04.30

Apr 29, 2018

Strength

3 Rounds not for time:

  • 6 Front rack reverse lunges each leg
  • Max effort set of push ups

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 14:00:

  • 10 Dumbbell thrusters (35/25)
  • 1 Rope Climb

Scale rope climb to 10 strict knee raises from a pull up bar or rope.

Saturday 2018.04.28

Apr 27, 2018

Conditioning

Working in teams of 3, complete as many rounds as possible in 10:00:

  • 1km Assault Bike or 500m Row
  • Max Wall Balls
  • Rest

Rest 2:00

Working in teams of 3, complete as many rounds as possible in 10:00:

  • 250m Row
  • Max Abmat Sit Ups
  • Rest

Rest 2:00

Working in teams of 3, complete as many rounds as possible in 10:00:

  • 200m Run
  • Max Burpees
  • Rest

In each AMRAP, the run, row, or bike is the pace setter. 

Friday 2018.04.27

Apr 26, 2018

Strength

1A) Deadlift

Performance: 5/3/1

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

Use 90% as your training max.

Fitness:

  • 4 x 3-5 @ 31X1

A little heavier than last week.

1B) Hang L-Up

  • 3 x Max effort set

Conditioning

21-15-9:

  • Double Kettlebell Deadlifts (70/53)
  • Box Jumps (24/20)

*200m Run after each round.

Thursday 2018.04.26

Apr 25, 2018

Strength

1A) Bench Press (pause :01 on chest each rep)

Performance: 5/3/1

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

Use 90% as your training max.

Fitness:

  • 4 x 3-5 @ 20X1

A little heavier than last week. 

1B) Pull Ups

  • 3 x Max effort set

Conditioning

5 Rounds:

  • 1:00 Max calorie bike or row
  • :30 Rest
  • 1:00 Kettlebell snatch x 10 + max burpees in remaining time
  • :30 Rest