4/6/2015

A) Shoulder Press: 5 x 2 start @ 60 % of 1RM then work to AHAP on last set.

B) 20 minute AMRAP of :

  • 200 m Run
  • 10 Pull ups
  • 5 HSPU

4/4/2015

A) 10 minute EMOM: Deadlift x5 @80 1RM

B) 8 Rounds (4 Rounds each) Teams of 2: 

  • 15 Box Jumps (24/20) 
  • 10 Lateral Barbell Burpees 
  • 5 Cleans (135/95) 
*One person completes full round while partner completes 200 m run before switching

4/3/2015

A) Tabata ABS: 20 sec work/10 sec rest of:

  • MB Plank
  • MB Twists
  • MB Mountain Climbers
  • MB Sit ups

B) Death By Wall Balls 20/14 – 25 min Time cap 

4/2/2015

A) 3 x 10 Bulgarian Split Squats working up to a heavy last set. Use a pair of KB, DB or barbell on shoulder.

B) 16 min AMRAP:

  • 400 m Run
  • 12 Front Squats (95/65)
  • 9 MB Sit up Throws
  • 6 Prisoner Box Step ups

4/1/2015

A) Pulls:

  • 5 x 5 Negative Pull Up (2-4 second hold to descend)
  • 5 x 5 Flexed Arm Hang (5-10 second hold)
  • 5 x 5 Inverted Body Rows

B) For Time: (20 min time cap)

  • 60 DU
  • 50 Deadlifts (95/65)
  • 40 Butterfly Sit Ups
  • 30 Box Jumps 30/24"
  • 20 HRPU
  • 10 Knees to Elbows

 

3/31/2015

A) Push Jerk: 15 min to find 1 RM

B) "Roxanne" x 3:

  • Round 1- As many Air Squats as possible with 1 Power Clean on every Roxanne 95/65. Rest 2 min.
  • Round 2 – As many Jumping Jacks as possible with 1 Burpee over the bar. Rest 2 min.
  • Round 3 – As many Reverse lunges as possible, then 1 Push Press on every Roxanne.

*Score is total number of Air squats, Jumping Jacks and Reverse Lunges accumulated.

 

 

3/28/2014

A) Triplet:
  • Power clean – 65% x 3 x 5 
  • Hang snatch (below knee) – 60% x 2 x 5
  • Snatch push press + Overhead squat – 70% x 3+2 x 3

B) 6 RFT:

  • ​5 pull-ups
  • 5 push-ups
  • 5 KB swings 55/35

3/27/2015

A) Back Squat: 5X2 @80% of 1 RM

B) For time:

  • 10 Pull-ups
  • 20 Walking Lunges
  • 30 Ab-Mat Sit-ups
  • 40 Air Squats
  • 30 Abmat Sit-ups
  • 20 Walking Lunges
  • 10 Pull-ups

3/26/2015

A) Tabata Core (20 seconds of work with 10 second rest)

  • Hollow Body Holds
  • Superman Holds
  • Plank
  • Mountain Climbers

B) 12 min EMOM:

  • 3 Power Snatch 95/65
  • 3 OHS 95/65
  • 3 Box Jumps 30/24