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THURSDAY – APRIL 12TH, 2018

Power Clean 1 Power Clean Every 30 Sec for 5 Min (Use same weight for all sets. Focus on proper form over weight used.) For Time: 16-12-8-4 Kettlebell Hang Power Snatches 35/53 (Divide reps evenly between arms. Do not have… Read more »

TUESDAY – APRIL 10TH, 2018

10 Min EMOM 1 Squat Snatch + 1 Overhead Squat (work to a challenging set for the day) 15 Min AMRAP 20/30 Calorie Row 15 Pull-Ups/Ring Rows 10 Overhead Squats 65/95 15 Burpee Box Jump Overs 20/24

MONDAY – APRIL 9TH, 2018

Deadlifts 5 Sets x 3 Reps (30×0 Tempo) 3 Rounds For Time: 25 Wall Balls 14/20 50 Double Unders 10 Single Arm Dumbbell Overhead Walking Lunges 35/50 (Scale weight as needed. These should be unbroken.)

FRIDAY – APRIL 6TH, 2018

Skill Work Rope Climbs If you have Rope Climbs 10 Min EMOM 1 Rope Climb (Get to the top with as minimal pulls as possible. If Rope Climbs are easy, try Legless Rope Climbs.) 27-21-15-9 Dumbell or Kettlebell Lunges Toes-To-Bar

WEDNESDAY – APRIL 4TH, 2018

8 Min Alternating EMOM 25 Partner Wallballs 25 Partner Medball Sit-Ups 1 Min Transition Break 8 Min Alternating EMOM Partner A – 15 Kettlebell Swings Partner B – Medball Overhead Squat hold until partner A is complete 1 Min Transition… Read more »

TUESDAY – APRIL 3RD, 2018

15 Min EMOM (Downstairs) Min 1-5 5 Hang Power Clean Min 6-10 3 Power Clean (from the floor) Min 11-15 1 Squat Clean 4 Rounds (Rest 1:1) 10/12 Calorie Row 10 Dual KB Thrusters 35/53