Wed. 4/16/14
Push Press 5×5 8 Rounds 3 Thruster (135/103) 5 Dips (20#/BW) 1-2-3-2-1 (sub Chins 4-8-12-8-4) 20′ Rope Climb 15 DU (sub: 5 Burpees + 10cal Row) 10 KBS (32/24) 5 Burpees
Tues. 4/15/14
10min rope climb practice Super set: Front Squats 5×5 Dips 4xME To 10 (Ring or Stationary) 12min AMRAP 3 Power Clean (135/103) 3 Box Jumps (24/20) 6 6 9 9 12 12 Etc till time expires Record wt box and total reps
Mon. 4/14/14
SP sets of 10 Start with empty bar guys add 10lbs per set girls add 5lbs per set Record heaviest successful load 4 Rounds 10 SDHP 8 HPC & J 6 per leg BB Lunges (front or back rack) 4 Chins (40/20) I-Run BB Wt. (105/78) EMOM for 5 min. 21-18-15-12-9 WBS 21 is 1st […]
Fri. 4/11/14
Big Sprint/Run I-Sprint (I-Recovery Jog) 300m Sprint (I-Rec. Jog) 400m Sprint (Big Loop+Small Loop) (I-Rec. Jog) 300m Sprint (I-Rec. Jog) I-Sprint Roll out stretch mobilize 3 Rounds 1 HPC 1 HC 1 C 1 PP 1 PJ 1 SJ (135/103) 10 LBJ’s (20/16)
