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April 2019

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April

30 Apr

4-30-2019

I. Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% II. Partners alternate whole rounds to complete as many rounds and reps as possible in 20 […]

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29 Apr

4-29-2019

I. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) II. Three sets of: Single-Leg Deadlifts x 10 reps each Weighted Sled Push x (down and back) GHD Sit-Ups x 15 reps

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26 Apr

4-26-2019

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (53/135 lbs) 30 Wall Ball Shots (20/14 lbs) 20 Overhead Squats (95/65 lbs) 10 Strict Pull-Ups **Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A […]

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25 Apr

4-25-2019

“The Chief” 5 Rounds: 3 Minute AMRAP: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds

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24 Apr

4-24-2019

I. Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! II. Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps II. Complete as many rounds and reps as possible in 12 minutes of: 20 Calorie Row 10 Single Arm […]

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23 Apr

4-23-2019

I. Five sets of: Back Squat x 5 reps @ 75-80% Rest 2 minutes II. Five rounds for time of: 10 Kettlebell Deadlifts 10 Kettlebell Goblet Squats 10 Alternating Reverse Lunges with Goblet Hold Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments.

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22 Apr

4-22-2019

I. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) II. Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches (135/95 lbs) 14 Toes to Bar

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19 Apr

4-19-2019

  AMRAP 10 10 DB Deadlifts 50/35 10 Air Squats 150 Meter Run  rest 2 minutes AMRAP 10 10 Push-Ups 10 Plate Reverse Lunges 45/25 10 Toes to Bar rest 2 minutes AMRAP 8 100m Plate Run 45/25 10 DB Racked Squats 20 Mountain Climbers rest 2 minutes AMRAP 6 100m Run  12 Burpees

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18 Apr

4-18-2019

  In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) **Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform […]

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17 Apr

4-17-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 reps to today’s heavy. I. Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 10 Burpees Over the Barbell (lateral) 3 Ground to Overhead (135/95 lbs)

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