Apr
28

"Up the ante!"

Front Squats
5 x 4

5 x 3:00 ON / 1:00 OFF
Shuttle Run 20-40-20 meters
10 Hang Power Snatch (65#/95#)
15 Pull  Ups
20 KB Swings (35#/53#)

Apr
27

"Knockout blow!"

4 Rounds:  (20:00)
1/2 Rope Climbs
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(95#/135#)

Apr
26

"Keep your eyes open!"

Push Press
2 x 7 reps @ 50-60% 1RM
2 x 5 reps @ 60-70% 1RM
2 x 5 reps @ 70-80% 1RM

3 Rounds:  (17:00)
Row 15/20 calories
30 Wall Ball
20 SDHP –(53#/70#)
30 steps OH Lunges (25#/45#)
15/20 H-R Push Ups

Apr
25

"Pushin’ the envelope!"

Turkish Get Ups
3 x 3
*3 Snatches and 3 Windmills at the top

3 Rounds:
3/4 Muscle Ups (Mod 5/7 Strict Pull Ups)
10 OH Squats (95#/135#)
20 Box Jumps

Apr
24

"Pound for pound!"

8 x 1
3 Position Snatch (Hang, Below Knee, Floor)

AMRAP in 12 minutes:
(Ladder up x 3 reps)
3-6-9-12-15
Clean and Jerk (95#/135#)
Toes-2-Bar
Double Unders x 5 reps each round (Rx is unbroken)

1 183 184 185 186 187 248

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