Saturday 2019.04.06

Apr 5, 2019

Conditioning

Complete as many rounds as possible in 25:00:

  • Station 1
    • 1000m Bike or 500m Row
  • Station 2
    • 200m Run
    • 15 Wall Balls
  • Station 3
    • Rest

 

 

Friday 2019.04.05

Apr 4, 2019

Strength

1)Back Squat @ 3020

  • 4 x 4-6

2A) Reverse Lunges @ 3020

  • 3 x 5/side

2B) Broad Jump

  • 3 x 3

Conditioning

21-15-9 reps of:

  • Burpees
  • 50 Double Unders after each set

Thursday 2019.04.04

Apr 3, 2019

Strength

Every minute on the minute for 10:00:

  • Power Clean (position 1) x 2 reps

Conditioning

3 Rounds:

  • 15/12 Calories
  • 10 Alternating Dumbbell Snatch (70/50)
  • 10 Box Jump Overs (24/20)
  • 15/12 Calories

Rest 3:00 between rounds.

20:00 time cap including rest periods.

Wednesday 2019.04.03

Apr 2, 2019

Strength

1)Close Grip Bench Press

  • 4 x 10

2A) Dumbbell Z Press

  • 3 x 10

2B) Single Arm Dumbbell Row

  • 3 x 10/arm

Conditioning

In 5:00:

  • Max distance row or bike

Tuesday 2019.04.02

Apr 1, 2019

Conditioning

Every minute on the minute for 30:00:

  • Minute 1: 12/9 Calories
  • Minute 2: 8 Sandbag Cleans
  • Minute 3: 10 Burpee Box Jump Overs (24/20)
  • Minute 4: 200m Run
  • Minute 5: Rest