Monday 4/29
“CONDITIONING”
For Time:
2k Row
50 Wall Balls (20/14)
1k Row
35 Wall Balls (20/14)
500m Row
20 Wall Balls (20/14)
Fitness: 14/12 lbs.
Novice: 1500/750/300m Row + 12/10 lbs.
Tuesday 4/30
“STRENGTH”
In 12 minutes, build to a heavy:
3-rep Deadlift
“CONDITIONING”
5 Sets:
AMRAP 2 minutes:
4 Burpee Pull-ups
25 Double Unders
REST 1:00
Fitness: 25 Single Unders
Novice: 2 Burpees + 2 Ring Rows + 25 Single Unders
Wednesday 5/1
“CONDITIONING”
Teams of 2. Trade Every 10 Reps.
AMRAP 10 minutes:
30 Calorie Bike
30 Kettlebell Swings (53/35)
30 Goblet Squats (53/35)
REST 3 minutes
In 7 minutes:
Build to a 5RM Thruster (From Racks)
REST 3 minutes
Trade Rounds.
AMRAP 10 minutes:
5 Thrusters (95/65)
5 Toes to Bar
5 Box Jumps (24/20)
Rx+: 70/53 KB
Fitness: 35/25 KB + 75/55 lbs. + 20/16″ Box
Novice: 25/15 KB + 65/45 lbs. + 16/12″ Box
Thursday 5/2
“CONDITIONING”
AMRAP 6 minutes:
6 Pull-ups
6 Box Jumps (24/20)
REST 2:00
AMRAP 6 minutes:
Max Calorie Bike
REST 2:00
AMRAP 6 minutes:
6 C2B Pull-ups
6 Burpee Box Jump Overs (24/20)
REST 2:00
AMRAP 6 minutes:
Max Calorie Erg Bike
Rx+: C2B + BMU
Fitness: 20/16″ Box
Novice: Ring Rows + 16/12″ Box
Friday 5/3
“CONDITIONING”
3 Rounds for Time:
9 Strict HSPU
9 Power Snatch (95/65)
REST 2:00
3 Rounds for Time:
12 HSPU
12 Power Cleans (95/65)
REST 2:00
3 Rounds for Time:
15 Push-Ups
15 Squat Cleans (95/65)
Rx+: 135/95 lbs.
Fitness: 75/55 lbs. + DB Strict Press + HSPU + Push-ups
Novice: 65/45 lbs. + DB Strict Press + DB Push Press + Push-ups
Saturday 5/4
“CONDITIONING”
Teams of 2. One Partner Rowing while the other is working.
Trade Every 2:00. Pick up where your partner left off.
AMRAP 20 minutes:
5 Toes to Bar
10 Deadlifts (115/75)
15 Box Jumps (24/20)
Score 1: Meters Rowed
Score 2: Max Rounds + Reps
REST 5:00
Teams of 2.
For Time:
100 Partner Med Ball Sit-ups