Sunday, April 21st, 2019

2 Comments

1. Warmup
2. EMOM10:
   • 3 Weighted Chinups, strict
3. 4 rounds for time:
   • 30/24 cal Row
   • 30 AbMat Situps
   • 30 Kettlebell Swings, 53/35

Saturday, April 20th, 2019

2 Comments

1. Warmup
2. For time, with a partner:
   • 150 DB Snatches, 50/35
   • 100 Pistols, alternating
   • 150 DB Thrusters, 50/35
   • 50 Handstand Pushups, strict

Friday, April 19th, 2019

3 Comments

1. Warmup
2. L-Sit Rope Climb
   • Accumulate 5 Climbs
3. AMRAP15:
   • 5 Hang Squat Snatches, 135/95
   • 12 Box Jump Overs, 24″/20″
   • 2 Rope Climbs

Thursday, April 18th, 2019

1 Comment

1. Warmup
2. Each, for time, with a partner:
   • Run 800m
   • Run 800m
   • Run 800m
   • Run 800m
   • Run 400m
   • Run 400m
   • Run 400m
   • Run 200m
   • Run 200m
   • Rest 1:1 between efforts

Wednesday, April 17th, 2019

5 Comments

1. Warmup
2. Deadlift
   • Build to a heavy single rep
3. For 3 cycles:
   • AMRAP3:
     • 5 Deadlifts, 225/155
     • 5 Burpees Over Bar
   • Rest 3 minutes between cycles

Tuesday, April 16th, 2019

3 Comments

1. Warmup
2. Superset between:
   • DB Bench Press, 10-10-10-10-10
   • 1-arm DB Row, 10-10-10-10-10 (per arm)
3. 3 rounds for time:
   • Run 400m
   • 25 Pullups
   • 25 Pushups

Monday, April 15th, 2019

6 Comments

1. Warmup
2. Front Squat (5RM)
3. 5 rounds for time:
   • 50 Double Unders
   • 12 Toes to Bar
   • 9 Squat Cleans, 185/125