Month: 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 time
1min ski erg
20 Burpees
*score is number of cals and time

4 rounds
1 min max burpees
1 min max double unders
1 min max row cals
1 min max assault bike cals
1min max ski cals
1 min rest
*score is lowest scores for each station

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

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

*200m run..2 Thrusters,200m run…4 thrusters…etc

Block cleans
5-5-5-5
30%,40%50%,60%

5 rounds for time:
10 kb swings 40/25# (russian)
10 air squats
20 double unders

EMOM for 10 min
1 push jerk
1 split jerk
*rack allowed

rest

Death Race
5 Rounds:
15/10 calorie Assault Bike
10 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 Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

*scale and modify as needed

AMRAP in 15 min
establish a 1 rep max clean

AMRAP in 10 min
10 kb swings 50/35#
10 goblet squats 50/35# (russian)
10 push ups

“Doorbell”
AMRAP 15:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

*scale and modify as needed