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Saturday – April 30

In Teams of 2:

12 Minute AMRAP

9 Wall Balls (20/14)

6 Box Jumps (24/20)

3 Burpees 

*Ideally one teammate does a complete round, then the other teammate does a complete round.  

5 Minute Rest, then

12 Minute AMRAP

9 KB Swings (53/35)

6 KB Lunges (53/35)

3 Toes to Bar

*Ideally one teammate does a complete round, then the other teammate does a complete round.

Friday – April 29

“Molly”

20 Minute AMRAP

200 M Run

30 Deadlifts (165/105)

400 M Run

30 Hand Release Push Ups

800 M Run

30 Air Squats

 

Thursday – April 28

Part 1:

12 Minutes to find:

3 Rep Max Power Clean

*You cannot drop the bar between reps.  They must be “touch and go”

Part 2:

2-4-6-8-10-8-6-4-2

Hang Power Clean (145/90)

Shoulder to Overhead (145/90)

 

Wednesday – April 27

5 Rounds

200 M Run

12 Pull Ups

200 M Row

20 Push Ups

2 Minute Rest

*35 Minute Cap, including breaks.

*Scale up option is chest to bar pull ups if you can easily do 12 pull ups in a row.

Tuesday – April 26

Part 1:

2 x 20

Back Squat

*Set 2 should be 5-10# heavier than last week

Part 2:

2 x 15 

Bulgarian Split Squat 

*Start adding some weight to these (hold plates/KBs/empty barbell)

Part 3 (optional)

7 Sets 

Run 100 M

Walk 100 M

Monday – April 25

Part 1:

10 Minute EMOM

3 Power Snatches

*Start light.  Add weight if you want but go for CLEAN reps.

Part 2:

For Time:

100 Double Unders

750 M Row OR 800 M Run

50 Power Snatches (75/55)

25 Overhead Squats (75/55)

 

 

 

Saturday – April 23

In Teams of 2 (1 working/1 resting)

6 Rounds

25 Wall Balls

20 Pull Ups OR 8 Muscle Ups

 

400 M Run together

 

6 Rounds

25 KB Swings (53/35)

20 Push Ups

 

 400 M Run together

 

6 Rounds

25 Sumo Deadlift High Pull (75/55)

20 Calorie Row

 

400 M Run together

 

 

Friday – April 22

For Time:

800 M run OR Row

15 Burpee Toes to Bar

10 Deadlifts (185/105)

5 Hang Power Cleans (185/105)

 

2 Minute Rest

 

800 M Run or Row

10 Deadlifts (185/105)

5 Hang Power Cleans (185/105)

15 Burpee Toes to Bar

 

2 Minute Rest

 

800 M Run or Row

5 Hang Power Cleans (185/105)

15 Burpee Toes To bar

10 Deadlifts (185/105)

Thursday – April 21

Part 1:

12 Minute AMRAP

9 Box Jumps (24/20)

9 Power Snatches (75/55)

6 Overhead Lunges

3 Handstand Push Ups

OR

12 Minute AMRAP

9 Box Jumps (24/20)

6 Power Snatches (95/65)

6 Overhead Squats

3 Handstand Push Ups

Part 2:

2 x 15

Bulgarian Split Squats (each leg)