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30
Apr

Tuesday

By: Richie Leave a Comment

“Boat Race”

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

29
Apr

Monday

By: Richie Leave a Comment

“Destiney’s Child”

15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20″)

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

28
Apr

Sunday

By: Richie Leave a Comment

“Strict Lynn”

5 Rounds:
Max Bench Press (Bodyweight)
Max Strict Pull-Ups

*Rest 3 Minutes Between Rounds

27
Apr

Saturday

By: Richie Leave a Comment

“Wreck Yourself”

Teams of 3, For Time:
600 Meter Wreck Bag Run (50/35)
6 Rope Climbs
20 Squat Cleans (135/95)
600 Meter Wreck Bag Run (50/35)
9 Rope Climbs
35 Squat Cleans (135/95)
600 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (135/95)

26
Apr

Friday

By: Richie Leave a Comment

“Vader”

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

25
Apr

Thursday

By: Richie Leave a Comment

“Annie’s On the Run”

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

24
Apr

Wednesday

By: Richie Leave a Comment

“Doorbell”
18 Minute AMRAP:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)

23
Apr

Tuesday

By: Richie Leave a Comment

Clean & Jerk 1RM

“Grace”
30 C&J for Time (135/95)

22
Apr

Monday

By: Richie Leave a Comment

“Marathon Monday”

2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

21
Apr

Sunday

By: Richie Leave a Comment

EMOM x10:
2 Back Squat

3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

EMOM = Every Minute on the Minute