April 30, 2018

A) Back Squats (20 Minutes)

Work to a heavy single

B) 10 RFT

4 Burpees

6 Wallballs Shots (20/14)

8 A/KBS (53/35)

April 27, 2018

A) 6 Minutes at each movement:

1. Barbell Floor Press (Climbing) 4x10

2. Barbell Bentover Row (Climbing) 4x10

3. Band Pulldowns 4x15

         *sitting on floor/band on pull-up bar/use both hands/pull down to chest

B) AMRAP 15 (Partner)

200m Run

10 Burpees

    *one partner completes a round at a time

April 26, 2018

A) EMOM 16

1. 12 Alt DB Snatch (50/35)

2. 250/200m Row

3. 15 Wallballs (20/14)

4. 8 Sandbag Over Shoulder

B) Push Press (15 Minutes)

5-4-3-2-1 (climbing)

C) Accessory 

Spend 5 Minutes On Shoulder Band Mobility

April 25, 2018

A) 40-30-20-10

AbMat sit-ups

A/KBS (53/35)

B) 1 round of burn out each

1. TRX Curl

2. TRX Tricep Extensions

April 24, 2018

A) 5-4-3-2-1

Hang Clean (205/135)

30s rest between sets

B) 4 Rounds

5 Hang Cleans (135/95)

10 Front Squats

15 Deadlifts

20 Pull-ups

25 Cal Bike

C) Accessory 

3 Burnout sets of T2B 

April 23, 2018

A) Back Squat

Work to a heavy set of 8

B) 3 Rounds (60s work/30s rest) 

Wallballs (20/14)

Shuttle sprints

TGU (53/35)

Wall walk 

C) Accessory 

100 Banded Ab Pulldowns. 

April 20, 2018

A) Bench Press (15 Minutes)

4x10 climbing

B) For Time 

50 Wallballs (20/14)

50 Pull-ups

35 Wallballs 

35 pull-ups

20 Wallballs

20 pull-ups 

April 19, 2018

A) EMOM 12

1. 100 Single Unders

2. 20 AbMat sit-ups 

3. 10 Burpees

4. 30 Hollow Rocks

B) EMOM 8

1. 10 KBS (53/35) + 6 Push-ups 

April 18, 2018

A) With a 25 Minute Running Clock:

400m Run

30 Power Snatch (75/55)

400m Run

20 Power Snatch (95/65)

400m Run 

10 Power Snatch ( 115/85)

400m Run 

W/ Remainging Time AMRAP Power Snatch (135/95)

April 17, 2018

A) AMRAP 6

12 A/KBS (53/35)

12 C2B

12 ALT. Pistols

B) Strict Press (15 Minutes)

4x8 (climbing)

C) AMRAP 6

12 AbMat Sit-ups

12 Barbell Curls

12/10 Cal Bike

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