Monday, April 30, 2018

Warm-Up:
- Stretch
- 500m Row
- 20 Mountain Climbers
- 15 Push Ups
- 10 Burpees

Skills:
2 Rounds
- 1 min. Double Unders
-30s Rest
- 1 Min. Wighted Plank Hold
- 30s Rest

Conditioning:
15 Min. AMRAP
- 200 m Run
-  3 BP G2O
- 6 BP Sit-Ups
- 9 BP Squats

(BP= Bumper Plates)

Thursday, April 26, 2018

Warm-Up:
Stretch
Light Jog
- 20 Sit-Ups
- 30 Squats
- 40 Lunges
- 50 Singles

Strength:
8 Min. EMOM 10 Deadlifts

Conditioning:
AMRAP in 15 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Scaled - 3/6/9 and/or shortened time. 

Wednesday, April 25, 2018

Warm-Up:
Stretch
Light Jog
- 20 Sit-Ups
- 30 Squats
- 40 Lunges
- 50 Singles

Skill:
TABATA DB Snatches

Conditioning:

Partner WO
- 100 WB
- 100 Box Jumps
- 100 KB Swings
-  1 Mile Run

BWOD
15 Min. AMRAP
- 10 Burpees
- 10 Calorie Row
- 10 Sit-Ups
- 10 DB Push Press
- 10 DB Lunges
- 100m Run

Monday, April 23, 2018

Warm-Up:
Stretch
Light Jog
- 20 Sit-Ups
- 30 Squats
- 40 Lunges
- 50 Singles

Conditioning:
2 Rounds for Time
-300m Run
-26 Push-Ups
-300 m Run
-26 KB Swings
-300m Run
-26 Sit-ups
-300m Run
-26 Deadlifts
-300m Run
-26 Squats
-300m Run
-26 Box Jumps

BWOD
4m AMRAP
-12 Push Press
-12 Box Jumps
-100m Run
-12 Calorie Row

Rest 2 Min.

8m AMRAP
-12 Deadlift
-12 Box Jumps
-100m Run
-12 Calorie Row

Rest 4 Min.

12m AMPRAP
-12 Push Press
-12 Box Jumps
-100m Run
-12 Calorie Row

Thursday, April 19, 2018

Warm-up

300m run

2 rounds

-25m butt kicks

-25m high knees

-10 burpees

-30s Sampson Stretch

Strength

TABATA

-Squats

Conditioning

- 800m Run
- 20 WB Shots

- 20 Box Jumps

- 800m Run

 

BWOD

- 250m Row

-10 WB Shots

- !0 Box Jumps

- 250m Row

Wednesday, April 18, 2018

Warm-up

300m run

2 rounds

-25m butt kicks

-25m high knees

-10 burpees

-30s Sampson Stretch

Strength

Pull-Up Practice

Alternating TABATA 

-Supermans

-Hollow Rocks

Conditioning

30 / 20 / 10 
- Kettlebell Swings
- Goblet Squats

BWOD

3 Sets

-10 Walking Lunges

-10 DB Snatches

-10 Step Ups

-30 s Leg Lift

Monday, April 16, 2018

Warm-up

300m run

2 rounds

-25m butt kicks

-25m high knees

-10 burpees

-30s Sampson Stretch

Strength

AMRAP 2 min Burpees

Conditioning

3 Rounds -

- 400m Run
- 15 Power Cleans (115/85)
- 15 Box Jumps (24/20)

BWOD

5 Sets

-5 Push-Ups

-5 Sit-Ups

-5 Squats

-Row 1 min

Thursday, April 12, 2018

Warm-up

300m run

2 rounds

-25m butt kicks

-25m high knees

-10 burpees

-30s Sampson Stretch

Conditioning:
For Time
4 Rounds - 
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges

Cash Out
100 Unbroken Single Jump Rope

Wednesday, April 11, 2018

Warm-up

300m run

2 rounds

-25m butt kicks

-25m high knees

-10 burpees

-30s Sampson Stretch

Strength:
EMOM for 10 minutes -

- 2 Power Clean

- 2 Squat Clean

- 2 Front Squat

Conditioning:
21 - 15 - 9 -

- Ground to Overhead 155/105

- V-Ups

https://www.youtube.com/watch?v=Mk4zCq9b6hU

Monday, April 9, 2018

Warm-up

300m run

2 rounds

-25m butt kicks

-25m high knees

-10 burpees

-30s Sampson Stretch

Skill

TABATA alternating

-sit-ups

-supermans

Conditioning

AMRAP in 7 Minutes-

- 150m Shuttle Run

- 7 Power Cleans (115/75)

- 7 Pull-Ups

Rest 3 Minutes and Repeat AMRAP

Thursday, April 5, 2018

Warm Up:

Stretching

Light Jog

15 Push Ups

15 Sit Ups

15 Lunges

15 Mountain Climbers

15 Dips

Skill:

2 min AMRAP Sit-Ups

Conditioning:

21-15-9-

- Ground to Overhead (135/95)

- Toes to Bar

Wednesday, April 4, 2018

Warm Up:

Stretching

Light Jog

15 Push Ups

15 Sit Ups

15 Lunges

15 Mountain Climbers

15 Dips

Skill:

Wendler Week 2 Deadlifts

Conditioning:

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run

Monday, April 2, 2018

Warm Up:

Stretching

Light Jog

15 Push Ups

15 Sit Ups

15 Lunges

15 Mountain Climbers

15 Dips

Skill:

TABATA DB Snatches

Conditioning:

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups