SATURDAY, APRIL 30, 2016


5 RFT with a partner
10 thrusters 95/65#
Shuttle sprints outside 5m, 10m, 15m, 10m, 5m
20 hollow rocks

P1 completes thrusters, then P2 completes thrusters
( 1 working 1 resting, each complete 5 rounds)

FRIDAY, APRIL 29, 2016

you dont have to go fast

Bench Press 6×3

11,12,13,14,15,16,17,18,19,20
front rack barbell lunges single count 75/55
H2H swings 24/20kg
Row 300m after each even round

THURSDAY, APRIL 28, 2016

FullSizeRender-28

5×5 push press

5 rounds of FGB style: ( 1:00 each)
jump rope singles
sky crunches
ring rows
Rest 1:00 after each round

WEDNESDAY, APRIL 27, 2016

IMG_2507

Accumulate 2 minutes of HS hold
3 minutes of L-sit, and 4 minutes of
plank variations

2 rounds
Amrap 2:00 200m run, then max front squats 135/95#
Rest 1:00
Amrap 2:00 200m run, then max wallballs 20/14
Rest 1:00
Amrap 2:00 200m run then max HSPU
Rest 1:00
Score total number of wallballs, squats and HSPU

MONDAY, APRIL 25, 2016

IMG_2535

DB/KB Bulgarian split
squat off box with 1 front rack kb
3×8
( 8 reps right, 8 reps left= 1 set)
rest :60 between sets

Bent over barbell row 3×10
Rest :60 between sets

EMOM alternating 10:00
evens 55 flutter kicks
odds :40 of alternating pistols
or pistol practice

6:00 AMRAP
Farmer walk 70 ft.
6 push ups

SATURDAY, APRIL 23, 2016

friend saturday

Bring a Friend Day
Introduce & practice ring rows and
pull up variations

12:00 AMRAP
P1 Run or row 200m
P2 10 kbs+ 5 push ups
plank until partner returns
Switch
Score total rounds as a run &
kbs,push ups, plank for both partners