3 Rounds
Max Body weight bench
Max pullups
20 min AMRAP
Teams of 2
200m Run
8 Thrusters
10 Toes to Bar
*One member works the other runs. When the teammate gets back from the run, switch and they will continue where teammate 1 left off. Continue this pattern until the clock runs out.
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
*Pause at the bottom of the front squat for 3 cts. then press out. Rest 1-1:30 between sets
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Seated on the ground strict shoulder press from in front
*Can be done with barbell or Dumbbell. Remember to keep belly button in and chest up.
*Supinated grip. Start with weight on the ground. Return to floor each time. maintain tension in back.
*Alternate movements. ex. press then row then press, etc.
LIFE
4 Rounds
200m Run
10 toenail pullups
15 situps
20 air squats to medball
SPORT
4 Rounds
200m Run
15 Pullups
10 medball situps 20/14
25 air squats to medball
Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
Getting Heavier
*This is more about being quick under the bar, and less about how much weight you can lift. Be impressive with speed.
LIFE
9 min AMRAP
60 Single unders
20 Alternating Single Arm KB Swing 35/25
10 walking lunges with Single Dumbbell over head (one arm) 25/15
SPORT
9 min AMRAP
20 Double Unders
20 Alternating Single Arm KB Swing 55/35
10 Walking lunges with Single Dumbbell over head (one arm) 30/20
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Perform each deadlift slowly starting from the ground and slowly counting to 5. ex-1 just off the floor, 2 mid shin, 3 below the knee, 4 above the knee, 5 standing. Count slowly. return back to the floor, try not to drop from standing.
3 rounds for time (3 separate time scores):
500m row SPRINT
10 Burpee over rower (modification would be to step over rower, rx is 2 foot jump)
rest 2 min.
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
Warm up to a triple at 85% then put 90% on bar and start EMOM.
LIFE
10.8.6.4.2
Power Clean + Shoulder Press 65/45
Box Jump Overs 20/16
SPORT
10.8.6.4.2
Power Clean + Shoulder Press 95/65
Box Jump Over 24/20
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
30 Day challenge starts April 15th! Check email for details!!
Team of 2 for time:
*200wallballs 20/14
*150 situps
*100 pushups
*50 Power Cleans 95/65
*one person works at a time
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
30 min EMOM
1- 5 Power Snatch + 5 OVH Squat 60-70% 1RM
2- 30 sec handstand hold (every 10 sec do 1 HSPU) OR Heavy plate hold overhead (every 10 sec do 1 press with the plate)
3- 3 man makers 30/20
weight used for snatch
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
getting heavier
LIFE
800m Run
4 Rounds
10 DB Clean 30/20
30 KB Swings 35/25
10 Tricep Dips
then:
1000m Row
SPORT
1000m Row
4 Rounds
10 cleans 115/75
30 KB Swings 55/35
10 Ring Dips
then:
800m Run
Clean and Jerk class this Saturday 4/10 8:30am-9:30am.
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
LIFE
5 Rounds
10 ring pushups at 45 degree angle
20 Ring rows
30 air squats
120 single jump rope
SPORT
5 Rounds
10 pullups
20 pushups
30 air squats
40 double unders
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