29
Apr 2016

Friday 4/29/16

 

5 Rounds 

5 Deadlifts (275/185)

10 T2B (sub 20 sit-ups)

15 Box Jumps (24/20)

 

28
Apr 2016

Thursday 4/28/16

 

Build To A 1RM Power Snatch 

 

Then 

 

12 Min. AMRAP 

1000 Meter Row (Buy In)

5 Power Snatch (@ 80% of 1RM)

50 Double Unders 

27
Apr 2016

Wednesday 4/27/16

 

20 Min. AMRAP

30 Pullups 

30 Overhead Squats (95/65)

30 KB Swings (53/35)

30 Pistols (sub 60 air squats)

30 HSPUs (sub pike push-ups)

26
Apr 2016

Tuesday 4/26/16

 

Push Jerk

3-3-3-3 (@ 85% Across)

 

Then 

 

"Grace"

For time:

30 Clean and Jerks (135/95)

Rest 5 Min. 

Run 1 Mile

25
Apr 2016

Monday 4/25/16

 

Front Squats 

2-2-2-2-2-2

Then 

5 Rounds 

200m run 

10 Front Squats 

10 Over the bar burpees 

Rest 1min 

24
Apr 2016

Sunday 4/24/16

 

"Sunday Surprise"

23
Apr 2016

Saturday 4/23/16

 

For Time:

15-12-9

Deadlifts (225/155)

Pistols

 

- Run 800 Meters - 

 

9-12-15

T2B (sub sit-ups x 2)

Wallball Shots (20/14)

22
Apr 2016

Friday 4/22/16

 

"Nicole"

20 Min. AMRAP

400 Meter Run

Max Effort Pull-ups

21
Apr 2016

Thursday 4/21/16

 

2 Rounds

10 Hang Power Cleans (135/95)

30 Double Unders

Rest 2 Min.

 

X 3

20
Apr 2016

Wednesday 4/20/16

 

Snatch Pull + Hang Power Snatch

Work up to a heavy single but no more than 80% of your 1RM Snatch

 

For Time:

50/40 Cal Row (Buy In)

3 Rounds

20 Box Jumps (24/20)

15 Power Snatches (75/45)

10 HSPUs (sub 15 pike push-ups)