Workout of the day

April 25th, 2018

Skill 15 minutes: Get comfortable upside down.   Conditioning 3 min. AMREP 400 m run ME Burpee Box Jump Overs 2 min. rest 3 min. AMREP 300 m run ME Burpee Box Jumps 2 min. rest 3 min. AMREP 200 m run ME Burpees 2 min. rest 3 min. AMREP 100 m run ME Froggers…

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24 April 2018

STRENGTH: Barbell Complex (5-6 sets) 5/SLDL 5 Clean and Jerks 5 Back Squats 5/Reverse Lunge Steps   CONDITIONING: AMRAP x 15:00 15 DB Hang Cleans (50/35) 30/21 Calorie Bike 15 Pull-Ups 60 DU

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23 April 2018

STRENGTH/SKILL: 1 lap Bottoms Up KB Carry 10/side KB Pull Through 15/side banded plank walk   CONDITIONING: AMRAP x 7:00 Wallballs (20/14) EMOM 5 x Deadlift (225/155)  

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20 April 2018

SKILL: 20:00 x EMOM “Goat Work” Pick two skills and alternate   CONDITIONING: 10:00 x AMRAP 40 Lateral Over The Bar Burpees 80 Double Unders 20 Squat Cleans

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Thursday, April 19th

Strength  1 1/4 Back Squat 5 x 4   Conditioning 4 Rounds 50 ‘ Walking Lunge Steps 35 Abmat Sit Ups ME Cal Row 3 min. Rest *Increasing weight on each set of lunge steps  

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April 18th, 2018

Skill 3 Rounds 2-3 Wall Walks :30 Top of dip hold (Static or Dynamic)   Conditioning 18 min. AMRAP 18/12 cal bike or 15/9 cal ski 15 Wall Balls 12 Single Arm DUB Snatch 9 Toes to Bar  

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17 April 2018

STRENGTH: 5 x 3 Strict Press 4 x 5 Banded Wall Walks   CONDITIONING FOR TIME: 500 M Run 40 KBS 30 Goblet Squat 40 KBS 500 M Run

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16 April 2018

STRENGTH: Barbell Complex: 4-5 Sets, increasing weight 5 x Romanian Deadlift Bent-Over-Row Hang Clean Front Squat Push Press/Push Jerk   CONDITIONING: p1= 200m Farmer’s Carry p2= 15 explosive lateral step ups 10 push ups (difficult version) 5 strict pull ups

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13 April 2018

Strength: 3 Rounds: :60 AbMat Sit Ups :45 Dynamic Sit Ups :30 Plank Hold :45 REST   3 Rounds For Time: 10 x Back Squat 800 M Run

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12 April 2018

STRENGTH: 5 x 5 Deadlift 5 x 15 Banded Hip Thrusts (1×13)   CONDITIONING: 14:00 x AMRAP p1= 500m/400m Row p2= 7 Push Ups 7 box jumps

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