Monday 4-18-17

2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20″)

Friday 4-14-17

4 Rounds:
21/18 Calorie Bike
18 Thrusters (65/45)
15 Pull-ups

Thursday 4-13-17

3 Rounds for time of:
25 Power Snatch 75/55
25 Front Squats 75/55

5 Rounds for time of:
12 Toes-to-bar
9m Handstand Walk
6 Deadlifts 275/185

For time:
60 Push-ups
40 Pull-ups
20 Thrusters 115/80

*Rest 5 minutes between workouts

Wednesday 4-12-17

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Tuesday 4-11-17

1. Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

2. Stamina Conditioning
EMOMx10:
Odd: 7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB

Monday 4-10-17

27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row


Friday 4-7-17

“DT”
5RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Thursday 4-6-17

For time as a 2-person team:

400 Double-unders
200 Ring dips
100 Squat Cleans 225/155
50 Rope Climbs, 15 ft
*Split the reps between the 2 people as desired, but all DU’s must be done before beginning ring dips, etc.

Wednesday 4-5-17

100 Wallballs (20/14#)
75 GHDSU
50 Calorie Row
25 Power Snatch (135/95)

Tuesday 4-4-17

3 Rounds:
50 DU, 20 Wallballs (20/14#)
50 Calorie Bike
2 Rounds:
50 DU, 20 Wallballs (20/14#)
35 Calorie Bike
1 Round:
50 DU, 20 Wallballs (20/14#)
20 Calorie Bike