April 29, 2017

A) AMRAP 25 (teams of 2)

200m run

100 double unders/200 single unders

80 KBS (53/35)

60 wallballs (20/14)

40 burpees

20 T2B

*Only one partner working at a time

*Run must be done with partner 

April 28, 2017

A) front squats

Every 2 minutes for 10 minutes (5 set) 5 front squats at 70-75% of 1RM.

B) for time 

30-20-10

KBS (53/35)

Box jumps (20")

Alternating reverse KB lunge (53/35)

April 27, 2017

A) EMOM 10

Min 1: 40 second double under practice

Min 2: 30 second handstand hold 

B) AMRAP 15

Accumulate 1 min L-sit

Down/back (3x) OH KB carry right (35/26)

30 second side plank right

Down/back (3x) OH KB carry left (35/26) 

30 second side plank left 

10 leg lifts using upright from cage

C) 5 minutes band mobility

*pick an area that needs work and spend first few minutes there (ankles, hips, wrists)

April 26, 2017

A) "Wood"

5 RFT (rest 1 minute between rounds)

400m run

10 burpee box jumps (24")

10 SDLHP (95/65)

10 thrusters (95/65)

*cap=40 minutes

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

April 25, 2017

A) AMRAP 7

200m row

10 burpees

1 minute rest

B) AMRAP 7

10 horizontal ring rows

10 K290

1 minute rest

C) AMRAP 7

10 HRPUs

10 walking KB walking lunges (35/26)

D) optional core

2 sets of:

30 sec left side plank

30 sec righ side plank

April 24, 2017

A) back squat

5x5 E2MOM (across)

B) AMRAP 12

12 pull-ups

12 KBS (53/35)

12 box jumps

12 wallballs (20/14)

C) 3 sets

20 butterfly kicks

10 V-ups

April 22, 2017

A) Partner WOD

Teams of 2 complete 7 rounds each

Partner 1 completes a round then partner 2 completes a round

5 squat clean plus S2OH (can thruster, push press, jerk...) (95/65 or 135/95)
7 burpee box jumps (20/24)

B) As soon as each partner completes 7 rounds: 

8 mins to establish 3 rep front squat (from the floor)

April 21, 2017

A) deadlift (15 min)

5x5 (climbing)

B) Every 5 minutes for 20 minutes

15/12 cal. row

10 KB thrusters (1 in each hand (35/26))

10 pull-ups

10 HSPUs or pike push-ups

April 20, 2017

A) 2 RFT

50 DUs/100 SUs

15 KB-DL (35/26)

15 KBS (35/26)

*  :30 rest after the 2 rounds

B) 2 RFT

400m run

12 push-ups

12 sit-ups

*  :30 rest after the 2 rounds

C) 2 RFT

50 DUs/100 SUs

9 wallball shots (20/14)

9 ball slams (20/14)

*  :30 rest after the 2 rounds

April 19, 2017

A) every 2 minutes for 12 minutes (6 sets)

1 high hang snatch pull + 1 low hang snatch pull + 1 squat snatch

B) AMRAP 5

8 wallball shots

12 sit-ups

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