Monday 4/30/18..... AMRAP- press, swings, burpees

Conditioning: AMRAP-20

10 push press
10 KB swings
10 burpees

Sunday 4/29/18..... box squats

#1. Box squats: 5-5-4-4-3-3

#2. Conditioning: 4 rounds for time

     200 meter farmers walk
     5 back squats
     10 stone to shoulder
     20 Dubs

Saturday 4/28/18..... the Chief

             The Chief - 5 Rounds

AMRAP-3

3 power cleans
6 push ups
9 squats
Rest 1 minute

Friday 4/27/18.... power cleans

#1. Strength: 5 rounds

                   :15 seconds push press
                   Rest 60 seconds


#2. Conditioning: one time through

        90 Dubs
        9 power cleans
        9 pull ups

        60 dubs
        6 power cleans
        6 pull-ups

        30 Dubs
        3 power cleans
        3 pull-ups

Thursday 4/26/18.... front squat

Conditioning: 5 rounds

     5 front squats
     15/10 calorie assault bike
     10 burpees
      Rest 90 seconds

* each round is an all out sprint

Wednesday 4/26/18..... deadlift

#1. Deadlift. 4x3

#2. Conditioning:

     1-2-3-4-5-6-7-8-9-10

Deadlifts
* 10 Wallballs after each round

Tuesday 4/24/18.... shoulder press

#1. Shoulder press 3x3

#2. AMRAP-15

     17 shoulder press
     17 calorie row

Monday 4/23/18..... Back squat

#1. Strength: back squat 5x5

#2. Conditioning: 4 rounds for time

     400 run/Row
     15 goblet squats
     30 KB swings

Sunday 4/23/18.... Fight gone bad

#1. Bench press

#2. Fight gone bad.... 3 rounds

     1 min. Row
     1 min. Wallballs
     1 min. Sumo deadlift high pull
     1 min. Box jumps
     1 min. Push press
     1 min. Feast

Saturday 4/22/18...... thirty something

Conditioning for time:

30 Wallballs
30 KB swings
30 calorie row
30 KB swings
30 Wallballs

Friday 4/20/18.... “Nasty Girls”

Conditioning: 3 rounds for time

50 squats
7 muscle ups
10 Hang power cleans (135/95)

* sub 15 pull ups for muscle ups
 

Thursday 4/19/18..... push ups, bent over rows

20 down to 1 reps:

Push ups
Bent over rows

Wednesday 4/18/18....deadlifts,medball cleans, farmer walk

Conditioning for time:

       21-15-9

Deadlift
Medball cleans
Farmer carry 100 meters

Tuesday 4/17/18...... Helen

       HELEN

3 rounds for time

Run 400
12 pull ups
21 KB swings

monday 4/16/18..... power cleans

Strength: Power cleans - 3-3-3-3

Conditioning: For Time

21 Power Cleans 135/95
21 Wall Balls 20/14

1000m Row

15 Power Cleans 155/115
15 Wall Balls

1000m Row

9 Power Cleans 185/135
9 Wall Balls

Sunday 4/15/18..... partner wod - row + thrusters

 Partner WOD:

     60-40-20-10

Row for calories
* switch every 10 calories
   Partner is holding plank

Thrusters
* partner is holding wall sit

Saturday 4/14/18..... strength- close grip bench

#1. Close grip bench: 5x5
      Weighted bar dips: 5x5

#2. Metcon : 4 rounds for time

     100 single unders
     20 renegade rows
     30 walking lunges
     10 shoulder press

* rest 90 seconds after each round

Friday 4/13/18...... EMOM-20

Conditioning: EMOM- 20 minutes

First minute: 15 goblet squats
Second minute:15 KB swings
Third minute: 40 Dubs
4 th minute: 15 toes to bar
5 th minute: 15 ground to overhead (25# plate)


* this was tough!

Thursday 4/12/18..... DB snatch, wallballs

Conditioning for time : 4 rounds

400 meter run
30 alternating DB snatches
30 Wallballs

*rest 1:30 after first round
 Rest 1:00 after second round
 Rest :30 after third round

Wednesday 4/11/18. Front squats

From Strongman-

EMOM

5 front squats EMOM for 3 minutes
4 front squats EMOM for 3 minutes
3 front squats EMOM for 3 minutes
2 front squats EMOM for 3 minutes
1 front squat EMOM for 3 minutes

* increase weight each round

Tuesday 4/10/18.... bench, bent over row, GHD sit ups

10 rounds for time:

     5 Bench press (body weight)
     7 Bent over rows
     10 GHD sit ups

Saturday 4/7/18.... Row, thruster, pull up, Dubs

Conditioning for time: 4 rounds

12 calorie row
9 thrusters
6 pull ups
35 Dubs

Friday 4/6/18..... deadlift + shoulder press

Conditioning for time:

10-9-8-7-6-5-4-3-2-1
Deadlift

1-2-3-4-5-6-7-8-9-10
Shoulder press

Thursday 4/5/18..... Bench press, AMRAP- Row, KB, Wallballs

#1. Bench press: 8-6-4-2

#2. 3 rounds:

     AMRAP-3
Row 250/200 meters
10 KB swings
Max Wallballs in remaining time

Rest 3 minutes

Wednesday 4/4/18...... Power cleans

#1. 300 Dubs (stop after every 50 and do 10 GHD sit ups)

#2. For time:    10-9-8-7-6-5-4-3-2-1
                       Power cleans
                       * 10 Wallballs on the dashes

Tuesday 4/3/2018....... Bench press

Strength: 4 rounds
      10 bench press
      10 one arm bent over rows


Conditioning: for time
      100 Dubs
      50 push ups
      50 abmat sit ups
   Rest 1 minute

      75 Dubs
      50 walking lunges
      50 sumo deadlift high pulls
   Rest 1 minute

      50 dubs
      50 pull ups
      50 hollow rocks

Monday 4/2/18..... Back squats

#1. Back squat: 5-4-3-2-1

#2. Conditioning: 8 rounds for time

           1 stone to shoulder
           3 strict shoulder press
           5 Back squats