Friday, April 26th

For time:

15 Pull-Ups

300m Row

10 Pull-Ups

200m Row

5 Pull-Ups

100m Row

5 Pull-Ups

200m Row

10 Pull-Ups

300m Row

15 Pull-Ups

 

Rest 5 min

 

For time:

Run 100m

10 DL @ 155/95

Run 100m

10 DL @ 155lb

Run 100m

10 DL @ 155lb

Run 100m

10 DL @ 155lb

Run 100m

Wednesday, April 24th

A. Clean- Build to a max
B. Strict Chin Ups; AMRAP x4; Rest 90 sec between
C. 400m Farmer Walk w/DB (55-80# per hand; 35-55# per hand)

Thursday, April 11th

SD:
A. Dead Lift 5-3-AMRAP
75%-85%-95%
B. Dead Lift 5x10 @70%
+

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

ESD:
A. Bench 10-8-6-4-2

+

For time:
95 pound Thruster, 45 reps
45 Pull-ups

Tuesday, April 9th

SD:
A. Back Squat 5-3-AMRAP
75%-85%-95%
B. Back Squat 5x10 @ 70%
C1. 12 step OH walking Lunge x5
C2. AMRAP Kipping Pull-Ups x5
D. 10-12 Back Extensions x4 rest 1 min

ESD:
A. Power Clean build to a tough single
+
3 rounds for time:
30 wall ball (20/14, 10ft/9ft)
25 burpees
20 K2Es

Friday, April 5th

SD:
A. Bench 5-3-AMRAP
75%-85%-95%
B. Bench 5x10 @70%
C. Hang Power Clean and Jerk 3-3-3-3
D. EMOM for 7 min 10 Kipping Pull-Ups

ESD:
A. Hang Power Clean and Jerk 3-3-3-3
+

12 min amrap

10 Thrusters 75/45

10 Heavy russian kbs

10 Hand Release Push-Ups

30 seconds side plank/side

Monday, April 1st

SD:
A. Back Squat 3-3-AMRAP
70%-80%-90%
B. Front Squat 3-3-2-2-1
C. 5 Tall Box Jumps x5 rest 1min
D. Tabata Sit-Ups

ESD:
Complete 35 Reps Each for time of :
Box Jumps (Step Down)
Jumping Pull-Ups
KB Swings
Walking Lunge
K2E's
Push Press (Bar)
Back Extensions
Wall Ball (20#/10#)
Burpees