Monthly Archives: April 2018

Saturday 5.5.18

Complete: 45 Min Time Cap

10 Burpees
60 Walking Lunges (each leg)
1 Lap
10 Burpees
60 Push-ups
1 Lap
10 Burpees
60 Flutter Kicks (each leg)
1 Lap
10 Burpees
60 DB Push Press
1 Lap
10 Burpees
60 Goblet Squats
1 Lap
6 Burpees
60 Box Dips
6 Laps

Friday 5.4.18

12-1 Ladder
BB Bench Press (increase weight)
Pull-ups
Strict DB Press (increase weight)
DB Bent-Over Row (increase weight)
MB Russian Twist

Finisher (Superset)
5×20
DB Hammer Curls + Bench Dips

Thursday 5.3.18

5 Rounds 
60 sec Work / 30 sec Rest

TB Carry every 10 yds + 5x TBDL – 60 seconds 
*30 seconds Rest
Plank – 60 seconds 
*30 seconds Rest
Elevated Split Squats w/ Jump – 60 seconds (30 sec each leg) 
*30 seconds Rest
Plank – 60 seconds 
*30 seconds Rest
Head Cutter – 60 seconds 

*90 seconds Rest between rounds* 

Wednesday 5.2.18

8 Stations
5 Rounds
40 sec Work/20 sec Rotate

  1. Battle Rope Alternating Slams
  2. Plank (on airex pad)
  3. Row (1:45 pace/2:00 pace)
  4. DB Curl + Press (25#/15#)
  5. BW Squat
  6. Assault Bike (60 RPM/45 RPM)
  7. Ball Slam (20#/14#)
  8. Sled Push Sprint

**90 sec Rest between rounds**

Tuesday 5.1.18

45 min AMRAP 
12 reps each movement
DB Strict Press
Ab Rollouts
Decline Push-Ups (Feet Elevated on Bench)
Seated KB Rope Pull
DB Bear Crawl (15 yds)
Lap

Monday 4.30.18

Strength – 15 Min Cap 
WTH x 1RM Back/Front Squat
then:
4×5 @ 70% 1RM at 3 seconds down

*2 min Rest*

 EMOM x 30 Min
Min 1: 10 DB Thrusters
Min 2: 10 Leg Curls (on Slidez)
Min 3: 12/10 Cal Row
Min 4: 15 V-ups
Min 5: 4 Sprints (40 yd increments)
Min 6: 10 MB Jump Squats

Friday 4.27.18

45 Minute Cap
10 reps each movement
Goal = At Least 5 Rounds

20 yd Reverse Plank Walk (Sliders)
Jump Rope (x5)
DB Bent Over Row
EZ Bar Skull Crushers
40 yd SA OH DB Walk (each arm)
Supine Pull-ups

*1 Lap every 10 minutes

Thursday 4.26.18

Strength: 12 min time cap
WTH x 3 Deadlift

AMRAP x 25 min
10 Deadlift/TBDL @ 75% Bodyweight or Dual KB DL
25 Jump Squats
50 Flutter Kicks

Finisher
1000m Row For Time

Wednesday 4.25.18

4 Per Station
Repeat 2x

8x(20 on/10 off) – Sprints (up/down turf)

*90 seconds rest

8x(20 on/10 off) – Alternating Battle Rope 

*90 seconds rest

8x(20 on/10 off) – KB Swing

*90 seconds rest

8x(20 on/10 off) – Assault Bike 

*90 seconds rest

8x(20 on/10 off) – Row

*2 min rest – (Repeat ALL 1 more time)