April 30, 2019


STRENGTH 


EMOM x 8 MINUTES
Min 1 - 6 Bench Presses
MIn 2 - 6/6 Single Arm DB Bent Over Rows*

*Box or Bench Supported

METCON 


FOR TIME
30 Push Press #95/65
30 Jumping Pull Ups #Rx Pull Ups 
30 DB Box Step-overs (50/35) | (24/20)
30 Jumping Pull-ups **
30 Sumo Deadlift High Pull #9...

April 29, 2019


STRENGTH 


EMOM x 8 MINUTES
MIN 1 - 8 Deadlifts @ 60-70%
MIN 2 - :30 Max Jumping Air Squats

METCON 


PARTNER WORKOUT
TEAMS OF 2...

AMRAP x 15 MINUTES

P1...COMPLETE 1 ROUND
5 Push Ups 
10 Ball Slams (30-40/14-30) 
15 Sit-ups

P2...PERFORM
Max Back Squat (155/105)|(135/95)

*P1 Completes...

April 27, 2019




STRENGTH 


EMOM x 10 MINUTES
Min 1 - 3 Bench Press (building)
Min 2 - 15 Hollow Rocks

*Use this time to establish workout weights

METCON 


PARTNER WORKOUT
In Teams of 2...

NOT FOR TIME
10-8-6-4-2
Bench Press

*40 Cal Row After Each Set

**Each partner will do the prescribed Bench Pres...

April 26, 2019



METCON 


FOR TIME
3 ROUNDS
10 Power Cleans (95/65)
12 Bar Facing Burpees

-Rest 3:00-

3 ROUNDS
10 Pull-ups
12 Bar Facing Burpees 

STRENGTH 

Back Squat 

4x4 @80%

10 Jumping air squats between sets

April 25, 2019





METCON 


EVERY 3:00 x 4 SETS
10 DB Box Step-overs (50/35) / (24/20)
10 Renegade Rows 

Rest 3 min


EVERY 3:00 FOR 4 SETS
200m Run
10 Double Russian Kettlebell Swings
10 Ring Rows


CORE:OPTIONAL FINISHER
2-3 SETS
10 Alt. Single Leg V-Ups/Tuck-Ups
10 Side Plank Hip Raises/Side
10/10 Sing...

April 24, 2019



METCON 


2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
2:00 Max Cal Bike
1:00 Max Push Press #95/65
STATION 2
200m Run
Max Hang Power Cleans #95/65
STATION 3
2:00 Max Cal Row

1:00 Max Front Squats #95/65 

STATION 4

3:00 Max Tire Flips or Heavy MedBall Toss

...

April 23, 2019


STRENGTH 


3 ROUNDS FOR THE PUMP
Max Pull-ups
Max Push-ups
Max Box Dips

METCON 


3 ROUNDS FOR TIME
60 Double Unders /120 Singles 
20 Box Jumps (24/20)
20 Kettlebell Swings (55/35) 

April 22, 2019


STRENGTH


DEADLIFT (2111)
4-2-1-4-2-1

-Rest 1:30 b/t sets-

METCON 

AMRAP X 5 MINUTES
5 Push Ups
10 Air Squats 

Rest 3 minutes 


AMRAP x 10 MINUTES
200m Run
10 Deadlifts (155/105) 

April 20, 2019

METCON 


With A Partner...

5 ROUNDS
20 Front Squats (135/95)
30/20 Cal Bike
40 Box Jump Overs (24/20)

Rest 5:00

5 ROUNDS
40 Push Ups 
30 Ball Slams
20 Push Jerks (135/95)

*Break up movements  

April 19, 2019


STRENGTH 


3 SETS
50' DB Suitcase Carry Lunges
8/8 Single Arm DB Bent Over Row

-Rest 1:00 b/t sets-

METCON 


EVERY 4:00 x 4 SETS
100' KB Farmers Carry* (ahap)
15 Pull Ups
10 DB Step Overs #30-40/ 15-25

*Each Side 

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