Friday 4-28-17

“Nancy”
5RFT:
400m Run
15 OHS (95/65)

Thursday 4-27-17

5 Rounds for time of:
10 Kettlebell Clean & Jerks, 53/35
3 Ring Muscle-ups

3 Rounds for time of:
50 Double-unders
10 Overhead Squats 135/95

For time:
1 Mile Sandbag Carry 100/70

Wednesday 4-26-17

For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run

Tuesday 4-25-17

AMRAP 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)

Monday 4-24-17

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders

Saturday 4-22-17

1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)

3. Stamina Conditioning
EMOMx10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch (50/35)

Friday 4-21-17

21-15-9:
Jerks (135/95)
C2B Pull-ups

Thursday 4-20-17

9-15-21 reps for time of:
Calories, Rowing
Power Snatch 115/80

5 Rounds for time of:
15 GHD Sit-ups
10 Ring Dips, strict
1 Legless Rope Climb, 15 ft

3 Rounds for time of:
15 Back Squats 135/95
15 Burpees, bar-facing

*Rest 5 minutes between each

Wednesday 4-19-17

For time:
30 Deadlifts (225/155)
30 HSPU
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
60 Wall Balls (20/14#)
15 Power Snatches (135/95)

Tuesday 4-18-17

AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining timenull