Monthly Archives: April 2017

bike for 2min and row for 500m/400m
10 airsquats, front lunges down 5 squat jumps, side lunges back
10 air squats, inch worm-push up down, 5 jump squats
PVC pass thrus and mobilty

press complex from rack - 3x3 strict, 3x3 push, 3x3 jerk

EMOM - 12 Min 45/15
Box Jumps 30/24, 24/20
HSPU
KB Swings 70/53, 53/35, 44/26
T2B
Rotate thru each movement 3x

3 rds
50 k2e sit-ups
10 bridges -

4 min bike or 4 min row or 400m jog - then, 3 rds 10 air squats then, down and back monster walks w band,

snatch - burgener skills, snatch balance, squat snatch balance then 5x1

50DU, 25 weighted sit-ups 45/25, 5x SQ Snatch 95/55 or (1 Psnatch + 1ohsq) 200m run -
40DU, 20 weighted sit-ups 45/25, 4x SQ Snatch 105/60 or (1 Psnatch + 1ohsq) 200m run -
30DU, 15 weighted sit-ups 45/25, 3x SQ Snatch 115/65 or (1 Psnatch + 1ohsq) 200m run -
20DU, 10 weighted sit-ups 45/25, 2x SQ Snatch 125/70 or (1 Psnatch + 1ohsq) 200m run -
10DU, 5 weighted sit-ups 45/25, 1x SQ Snatch 135/75 or (1 Psnatch + 1ohsq) 200m run -

3rds - 15 bridges, 15 v sit ups, 15 scissors

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

seated back squat from rack - use bench as seat. 3rds x 5reps at a moderate weight - alternate with seated box jumps

Partner chipper - for time - 200m run (together), spilt evenly - 100 pull ups, 200m run 100 hrpu, 200m run 100 air squat, 200m run 100 box jumps 200m run

roll out leg, stretch with bands

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

12 Minutes:
6 min of 1 HPC + 1 HSC then, 6min of 1PC + 1SC
[6 min of work for each section increasing weight from light to heavy]

5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

155/105
115/75
95/65
75/45

roll out leg, stretch with bands