8
Apr
Friday, April 8 2016
| A. 3 x 5:00 AMRAP w/ 3:00 REST |
| 7 KBSDLHP (HAP) |
| 5 Push Ups (chest to deck) |
| 7 KB Swing (american) |
| 5 Push Ups (chest to deck) |
| B. 10 Tire Flips Each – NFT |
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7
Apr
Thursday, April 7 2016
| A. 6:00 EMOM – 3 HPC (increasing) |
| B. For time: |
| 1 Round: 30 HPC (115/75) + 15 Ring Dip + 3 Rope Climb |
| 2 Rounds: 20 HPC + 10 Ring Dip + 2 Rope Climbs |
| 3 Rounds: 10 HPC + 10 Ring Dip + 1 Rope Climb |
| C. 750 Meter Row (80%) |
6
Apr
Wednesday, April 6 2016
| A. DB Bench Press 5 – 5 – 5 – 5 – 5 |
| B. With a Partner (One work/one rest): |
| 8 Rounds (Each, can give option for 6 rounds) |
| 200 Meter Sprint + 10 Burpees |
| C. With a Partner – 100 GHD Sit-ups total (one work/one rest) |
| *lower volume/parallel for beginners |
5
Apr
Tuesday, April 5 2016
| 5 Rounds – :40 Work/:20 REST |
| OH Weighted Lunge Steps |
| Farmer Carry |
| Double Unders |
| Front Rack Hold (face back clock +/- vary weights on PU station) |
| Shoots |
5
Apr
Monday, April 4 2016
| A. HS Walk& C2B Practice |
| B. For time |
| 500 * 400 * 300 * 200 * 100 Meter Row |
| *in between each Row: |
| 30′ HS Walk (sub shoulder taps/HS Holds/etc) |
| 20 Box Jumps (24/20″) |
| 10 C2B Pull-ups |
5
Apr
Saturday, April 2 2016
| A. 0:00 – 5:00: 1000 M Row or 800 M Run for Time (rest in time left) |
| B. 5:00 – completition: Race to 100 STOH (75/55) |
| *Start with and EMOM – 5 T2B |
| C. Set up Sleds and have class play (Coach choice) |
| *keep loads light and fast |
5
Apr
Friday, April 1 2016
| A. Work up to heavy Clean (squat or power) for day |
| B. 5 Rounds For Time: |
| 10 Power Cleans (M:155/135/115, W:105/95/75) |
| 5 Strict Pull-ups |
| *at completition: 3:00 Max Rope Climbs (focus on legs) |
| Score total time (w/rope) plus # rope climbs |
| C. NFT – 100 Crunches (3 sets or less) |
5
Apr
Thursday, March 31 2016
| 2 Rounds for Max Reps |
| 2:00 Kettlebell Swings (24/16 – Russian) |
| 1:00 REST |
| 2:00 Max Ring Dips |
| 1:00 REST |
| 2:00 Max Box Jumps (30/24) |
| 1:00 REST |
| 2:00 Max Wall Walks |
| 1:00 REST |