Monthly Archives: April 2019

Am workouts will be strength and conditioning with Coach Benny today. Evening workouts will be regular programming. Deadlift 2-2-2-2-2 1 rounds for time1min ski erg20 Burpees*score is number of cals and time

4 rounds1 min max burpees1 min max double unders1 min max row cals1 min max assault bike cals1min max ski cals1 min rest*score is lowest scores for each station

“The Chief”5 Rounds of AMRAP 3:3 Power Cleans (135/95)6 Pushups9 Air SquatsRest 1:00 between each AMRAP.

“Breaking Bad”5 Rounds:200 Meter Run2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s) *200m run..2 Thrusters,200m run…4 thrusters…etc

Block cleans5-5-5-530%,40%50%,60% 5 rounds for time:10 kb swings 40/25# (russian)10 air squats20 double unders

EMOM for 10 min1 push jerk1 split jerk*rack allowed rest Death Race5 Rounds:15/10 calorie Assault Bike10 Burpees

“Powerpuff”For Time: 30 Toes to Bar 400 Meter Run 15 Power Cleans (175/115)800 Meter Run 15 Power Cleans (175/115)400 Meter Run 30 Toes to Bar

“Hangnail”AMRAP 16min:30 one arm dumbbell Hang Clean and Jerks (50/35)25/18 Calorie Bike20 Lateral Barbell Burpees15 Deadlifts (245/165) *scale and modify as needed

AMRAP in 15 minestablish a 1 rep max clean AMRAP in 10 min10 kb swings 50/35#10 goblet squats 50/35# (russian)10 push ups

“Doorbell”AMRAP 15:21/15 Calorie Assault Bike15 Strict HSPU15 DB Deadlifts (50’s/35’s)15 DB Front Squats (50’s/35’s) *scale and modify as needed