Monday 30 April 2018

Monday

Clean & Jerk x 1 x 3
Front Squat x 1 x 3

3, 6, 9, 12, 15
Hang Power Clean (185#/125#)
Front Squat
Box Jump (24”)

Saturday 28 April 2018

Friday 27 April 2018

Friday

Snatch Balance x 1 x 3
Front Squat x 5 x 3

21, 15, 9 (13 min)
HSPU
Sumo Deadlift (225#/155#)
AES 200m

Wednesday 25 April 2018

Wednesday

Push Jerk x 5 x 3
Deadlift x 5 x 3

3 Rounds
6 MU
18 WallBalls (Unbroken)
400m
*10 Burpee penalty for every break*

Tuesday 24 April 2018

Tuesday

Back Squat x 5 x 3
Power Clean + Hang Clean + Jerk 80% x 1 x 4

Alternate Tabata
DU
KBS (32kg/24kg)


Monday 23 April 2018

Monday

Front Squat x 5 x 3
Snatch x 1 x 3

“Fran” (10 min)
21, 15, 9
Thrusters (95#/65#)
Pull Ups


Saturday 21 April 2018

Saturday

Teams of 2
80 OHS (155#/105#)
800m
80 Bar-Over Burpees
800m
80 TTB
800m
*Sandbag Carry*

Friday 20 April 2018

Friday

Overhead Squat x 5 x 3
Back Squat x 5 x 3

4 sets
3 min AMRAP
3 HSPU
6 KBS (36kg/28kg)
9 Walking Lunges
Rest 1 min

Wednesday

Push Press x 5 x 3
Sumo Deadlift x 5 x 3

3 Rounds (11 min)
25 WallBalls (10kg/6kg)
15 Power Snatch (95#/65#)

Saturday

Teams of 2
55 HSPU
105 WallBall (10kg/6kg)
125 KBS (36kg/28kg)
105 WallBall (10kg/6kg)
55 HSPU

Tuesday 17 April 2018

Tuesday

Power Clean + Hang Clean + Jerk 75% x 1 x 4
Front Squat x 5 x 3

3 sets
4 min AMRAP
3 MU
6 Deadlifts (225#/155#)
100m

Rest 1 min

Monday 16 April 2018

Monday

Snatch x 1 x 3
Back Squat x 5 x 3

3 Rounds (9 min)
12 C2B
12 Box Jump (24”)

12 Hang Power Clean (135#/95#)

Saturday 14 April 2018

Saturday

Teams of 2
7 min AMRAP
5 Push Ups
10 WallBalls (10kg/6kg)
Rest 1 min
7 min AMRAP
5 Sit Ups
10 KBS (36kg/28kg)
Rest 1 min
7 min AMRAP
5 Push Up

10 WallBalls (10kg/6kg)

Friday 13 April 2018

Friday

Snatch Balance x 1 x 3
Back Squat x 5 x 3

25, 15, 5 Pull Ups
5, 15, 25 Hang Power Snatch (75#/55#)
AES 200m (11 min)

Wednesday 11 April 2018

Wednesday

Shoulder Press x 5 x 5
Deadlift x 5 x 3

5 Rounds
35 DU
7 Deadlift (275#/195#)
5 MU