Apr
12

"You snooze, you lose!"

Box Squats
5 reps @ 70-75%
2 x 3 reps @ 80-85%
3 x 2 reps
Build to a heavy double.

5 Rounds:  (17:00)
15 Box Jumps
12 Deadlifts
9 Hang Power Clean
6  Push Jerks
(95#/135#)

Apr
11

"Knuckle down!"

Atlas Stones

4 Rounds:  (17:00)
60 Double Unders
30 Wall Ball
15 KB Swings (53#/70#)
7 Burpee Pull Ups

Apr
10

"Alive and kicking!"

8 x 1
1 Hang Snatch + 1 Snatch + 1 OH Squat
*Power or Squat Snatches

9-7-5
Muscle-Ups (Mod is Strict Pull Ups)
Clusters (95#/135#)

 

Apr
9

"Storm warning!"

4 Rounds:
Run 300 meters (Rx+ = 400 meters)
20 steps OH Lunge (55#/75# / Rx+ = 65#/95#)
15 KB SDHP (53#/70#)
15 Box Jumps
7/10 Strict Dips

Apr
8

"Knuckle sandwich!"

EMOM in 12 minutes:
Odd Minutes: 5-7 Deadlifts (165#/255#)
Even Minutes: 30-50 Double Unders

4 Rounds:  (20:00)
1/2 Rope Climb
12 OH Squats (65#/95#)
21 KB Swings (35#/53#)

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