Saturday 4.21.18

CARDS 

♠ BB G2O
♥ Landmine Push Press (each arm)
♣ MB Split-Squat Jumps (each leg)
♦ Supine Pull-ups
BF 30 yard Suicide
RF 25 Dips/Box Dips

Joker = 15 Burpee Box Jump

Friday 4.20.18

Partner Style – EMOM x 10 Min
**P1 & P2 start on opposite exercises**
Odd Min: 20 Push-ups
Even Min: 15 Cal/10 Cal Row

Circuit – 30 Min Time Cap 
Max Rounds 
5-8 BB Bench Press
5 DB Man Makers
10 Dual DB Bent-Over Row
1 Box Push Sprint (Down/Back)

Core – 4 Rounds
20 Russian Twist (each side) + 20 Dead Bugs + 20 Alt V-Ups (total)

Thursday 4.19.18

Strength – 15 min cap 
WTHx3 Deadlift (BB or TB)

*2 minute Rest 

Circuit 
(3-4 per station)
5 Rounds
30 Work/30 Rotate

SA DB Snatch
Spiderman
Wall Sit
Sled Push
6 in Hold

*1 minute Rest Between Rounds 

Wednesday 4.18.18

5 Rounds
60 second Work/60 seconds Rest
*Groups of 4
*Max Effort*

Jump Rope
Slide Board
Battle Ropes (Alternating)
Assault Bike @ (>55 rpm/>40 rpm) pace
Row @ (1:45/2:00) pace

Tuesday 4.17.18

0:00 
4 Laps

10:00 
4 Rounds For Time:
10 DB Bench Press
15 KB Upright Row
20 Toe Touches

On the 20:00 
4 Laps

On the 30:00 
4 Rounds For Time:
10 BB Push Press
10 Pull-ups / Inverted Row
50 Flutter Kicks

On the 40:00
2 Laps

Monday 5.16.18

Complete (20 min cap):
8-5-3-3-3-3 reps
Back Squat + Box Jump/MB Jump
*increase weight each set (5-10# each side/WTH)

AMRAP x 15 min 
250m row
15 KB Swing
20 Lateral Hurdle Hops (10 each side)
6 SA DB OH Reverse Lunge (each leg)

Core – 4 sets
25 MB Russian Twist (each side)
20 MB Sit-ups
10 Hollow Rocks

Saturday 4.14.18

5 Rounds
30 sec Work/30 sec Rest

HR Push-ups
MB Squats
Spiderman
Alternating KB Goblet Hold Reverse Lunges on Slidez
Plate G2O
Russian Twist

*1 Lap to finish each round (90 second cap)*

*90 seconds Rest between Rounds*

Friday 4.13.18

4 Stations 
Goal = 4-5 rounds per station
*1 minute to Rotate between stations *

Station 1 – 10 minutes 
8 BB Bench Press + 30 sec Plank (on Sliders) + 30 sec Mt. Climbers (on Sliders)

Station 2 – 10 minutes 
30 sec Banded KB Stability Hold + 30 sec Side Plank (each side)

Station 3 – 10 minutes 
10 DB Plank Row + 1 Lap

Station 4 – 10 minutes
10 SA DB Press (each arm) + 20 yd Rev Plate Push

Thursday 4.12.18

12 Min Time Cap
Power Clean – WTH x3
3 – 3 – 3 – 3 – 3 – 3

**2 minute Rest**

AMRAP x 30 min
*Split into Groups*
20 Wall Ball
10 Cal Row
20 Box Step-ups
10 Burpees
20 Reverse Crunch
10 KB Sumo DL High Pull

Wednesday 4.11.18

Spell Your Full Name – Complete As Many Times (45 min Time Cap)

A= 20 KB Goblet Squats                                 B= 10 Burpees
C= 10 Head Cutters                                          D= 15 KB Swings 
E= 5 Man Makers                                              F= 5 Sprints (40 yd increments)
G= 20 Burpees                                                  H= 20 Cal Row
I= 15 Spiderman                                                J= 20 Plate G2O
K= 25 MB Jump Squats                                  L= 15 DB Curl & Press
M= 20 KB Swings                                            N= 10 KB Front Rack Reverse Lunges (each leg)
O= 15 Burpees                                                    P= 20 Push-ups
Q= 20 Plate G2O                                                R= 15 DB Floor Press 
S= 10 Burpees                                                    T= 10 DB Up-Downs
U= 15 Cal Assault Bike                                    V= 20 Cal Assault Bike
W= 20 Alt. V-ups                                               X= 15 DB Push Press 
Y= 15 Cal Row                                                    Z= 5 Sprints (40 yd increments)