Saturday 04/19/2014

Partner Workout: One partner works, one rests, switch as needed. 2 Rounds AMRAP in 2 Minutes of each exercise: Wall Ball 20#/14# 1 Minute Rest Tire Flips 1 Minute Rest Burpee Pull Ups 1 Minute Rest KB Clean & Jerk 53#/35# 1 Minute Rest 100m Sprints 2 Minute Rest Post total reps completed per team.



Friday 04/18/2014

1-2-3-4-5-6-7-8-9-10 DB Burpee 25#/20# DB Hang Power Clean DB Thruster 100m Sprint Post total time.



Thursday 04/17/2014

Hang Squat Snatch, Hang Power Snatch, 3 OH Squats (As heavy as possible.) 25 Overhead Walking Lunges 45#/25# 5 Rounds 12 Power Snatch 115#/73# 9 CTB Pull Ups 6 Pistols 25 Overhead Walking Lunges Post load and total time.



Wednesday 04/16/2014

Deadlift 5×3 5 Rounds 10 Deadlift 185#/135# 15 Hand Release Push Ups 25 Double Unders Post load and total time.



Tuesday 04/15/2014

50 KB Swings 53#/35# 5 Rope Climbs 40 Box Jumps 24″/20″ 4 Rope Climbs 30 Toes to Bar 3 Rope Climbs 20 Burpees 2 Rope Climbs 10 HSPU’s 1 Rope Climb Post total time.



Monday 04/14/2014

1 Hang Squat Clean, 1 Hang Power Clean, 3 Front Squats (As heavy as possible) AMRAP in 20 Minutes 10 Power Cleans 95#/63# 10 Front Rack Lunges 10 Thrusters 200m Sprint Post load and total reps completed.



Sunday 04/13/2014

Rest Day.



Saturday 04/12/2014

Partner Workout: In teams of 2, one person holds a plate (45#/25#) overhead, while the team performs the following exercises. Reps will only count if the weight remains in the overhead position of one person. Switch as needed. 200 Double Unders 100 Push Ups 200 Sit Ups 100 Box Jumps 200 Squats 800m Plate Run



Friday 04/11/2014

Max Wall Ball in 3 Minutes 20#/14# Rest 1 Minute Max Push Ups in 4 Minutes Rest 1 Minute Max Alternating Single Arm KB Clean & Jerk 53#/35# Rest 1 Minute 1 Mile Run Post Reps completed for Wall Ball, Push Ups, KB C&J and Mile time.



Thursday 04/10/2014

3 x 10 Wtd. Push Ups 45#/25# 3 Sets Max Unbroken Pull Ups AMRAP in 20 Minutes 4 HSPU’s 8 Toes to Bar 12 Box Jumps 24″/20″ Post Rx or not, # of pull ups, and total reps completed.