Comment

20190419

Skill:

Accumulate 5 L-Sit Rope Climbs

Workout:

As many rounds as possible in 15 minutes:

5 Hang Squat Snatch (95/135)

12 Box Jump Overs (20/24)

2 Rope Climbs

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20190418

Workout:

Running

For time:

4 x 800m

3 x 400m

2 x 200m

- to be performed with a partner with 1:1 rest. Each athlete should total 4800m

Comment

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20190417

Skill:

Build to a Heavy Deadlift

Workout:

3 Sets of

As many reps as possible in 3 minutes:

5 Deadlifts (155/225)

5 Burpee Over Bar

Rest 3 Minutes

- start the next set from where you left off in the last

Comment

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20190415

Skill:

Build to a Heavy 5 Rep Front Squat from the floor

Workout:

For time:

5 Rounds

50 Double unders

15 Toes-to-bar

9 Squat Cleans (135/185)

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20190413

Workout:

As many reps as possible in 20 minutes:

Sprint Rounds w/a partner

40 Double unders

5 Deadlifts (155/225)

3 Ring Muscle Ups

1 Power Clean (155/225)

Comment

Comment

20190410

Skill:

On the minute for 12 minutes:

1 Squat Clean

-start at 70% of 1rm and add weight.

- finish with something heavy

Workout:

For time:

100 Pull ups

Comment

Comment

20190411

Workout #1

Rowing

1000m Row

Rest 4 Minutes

800m Row

Rest 3 Minutes

600m Row

Rest 2 Minutes

400m Row

Rest 1 Minute

200m Row

Workout #2

Biking

2000m Bike

Rest 4 Minutes

1600m Bike

Rest 3 Minutes

1200m Bike

Rest 2 Minutes

800m Bike

Rest 1 Minute

400m Bike

Comment

Comment

20190409

Skill:

Build to a Heavy

5 x DB Split Jerk

- complete 5 reps per arm before increasing weight

Workout:

For time:

5 Rounds

10 Toes-to-bar

10 Goblet Squats (35/50)

10 Sumo Deadlifts (155/225)

10 Left Arm Strict Press (35/50)

10 Right Arm Strict Press (35/50)

Comment

Comment

20190304

Workout:

As many reps at possible in 25 minutes:

Run 400m

20 Hip Extensions

15 Ab mat Sit Ups

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Comment

20190303

Skill:

5 Rounds

Every 3 Minutes 3 Deadlifts

-increase in weight

Workout:

For time:

4 Rounds

6 Deadlifts (225/315)

6 Ring Muscle ups

Comment

Comment

20190402

Skill:

Box Squat (20”)

6 x 3

-increasing in weight

Workout:

3 Round for time

12 Burpee Over Bar

10 Power Snatch (95/135)

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Comment

20190330

Workout:

For time:

Teams of 2

Run 1.25km

2 Rounds of

80 Push Ups

80 Alternating DB Snatch (35/50)

80 Toes-to-bar

Comment

Comment

20190328

Skill:

Front Squat

3-3-3-3-3

Workout:

As many reps as possible in 12 minutes:

20 Front Squats (55/75)

15 Chest-to-bar

Comment

Comment

20190328

Workout:

10 rounds, every 3 minutes,

complete the following:

60 Double Unders

15 Burpees

10 Kettlebell Swings (70/53)

Comment

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20190327

Skill:

Deadlift

9-7-5-3-1

- as the reps get lower the weight increases

Workout:

As many reps as possible in 20 minutes:

12 Calorie Bike

12 Box Jumps (20/24)

12 Deadlifts (105/155)

*sprint rounds with a partner

Comment

Comment

20190326

Workout:

On the minute for 20 minutes:

ODD: 18 Calorie Row

EVEN: 10 Strict Handstand push ups

Skill:

5 Sets (not for time)

10 DB Row (per arm)

20 Band Pull Aparts

100 Banded Tricep Extensions

Comment

Comment

20190325

Skill:

Build to a Heavy

Hang Power Snatch x 3

Workout:

For time:

20 Snatch (95/135)

20 Bar Muscle Ups

20 Clean and Jerks (95/135)

Comment

Comment

20190323

Workout:

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Men use 95 lbs

Women use 65 lbs

Comment

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20190322

Skill:

5 Sets of

100ft OH Carry

- switch arms every 50ft

Workout:

30 Rounds of

:30s ON/:30s OFF

Alternate between

Ski/Row/Bike

Comment

Comment

20190321

Skill:

5 Rounds

1 Min ON/OFF

Hip Extensions

Workout:

For time:

28-21-15-9

Calorie Row

GHD Sit Up

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