04.20.19

Saturday, April 20, 2019 5, rounds on the 5 minutes: 400 Meter Run 21 Kettlebell Swings (53,35)(44,26)(35,18) 12 Pull-ups This is an interval version of the benchmark “Helen”. Try to go as hard as you can each round so that you can...

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04.19.19

Friday, April 19, 2019 5 Rounds for reps of: 1 Minute Wall Ball Shots(20,14) 1 Minute Sumo Deadlift High Pull (75,55) 1 Minute Box Jumps (20) 1 Minute Push Press (75,55) 1 Minute Row (calories) 1 Minute Rest This is a five round version of the...

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04.17.19

Wednesday, April 17, 2019 3 Position Power Snatch Build to a Heavy Complex Then, 12 Minute AMRAP: 12 Power Snatch (95,65)(75,55)(55,35)(35,15) 12 Overhead Squats (95,65)(75,55)(55,35)(35,15) 12 Calorie Row/Bike (alternate) We will begin with some...

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04.16.19

Tuesday, April 16, 2019 5 Rounds for time: 5 Strict Handstand Push-ups (dumbbell strict press) 10 Strict Pull-ups 100’ Walking Lunge 20 Sit-ups Today we are getting in all bodyweight movements. The handstand push-ups and pull-ups are strict for...

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04.15.19

Monday, April 15, 2019 4 Rounds for time: 400 Meter run 3 Rounds of: 3 Power Cleans, 3 Front Squats, 3 Push Jerks(135,95)(115,80)(95,65)(75,55) In this one, each round will start with a 400 meter run. After the run you will do 3 rounds of the...

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04.13.19

Saturday, April 13, 2019 300 reps for time: (40 minute cap) 1 Minute Row (calories) 1 Minute Bike (calories) 1 Minute 10 meter shuttle 2 Minutes rest Your goal today is to get to 300 reps. This is done by accumulating reps each minute by rowing...

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