Training Calendar

April 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1
Sunday, April 1st

No workout posted

2
Monday, April 2nd

Strength 2RM Back Squat Work to 2RM back squat
Conditioning Hang Squat Snatch + Lateral Burpees As many reps as possible in 8 minutes 600m run + 3-6-9-12-15-etc. hang squat snatch (95/65) 6 lateral burpees after each set Rest 3 minutes
Conditioning Lateral Burpees + Power Clean & Jerks As many reps as possible in 8 minutes 600m run + 3-6-9-12-15-etc. lateral burpees 6 power clean & jerks after each set (95/65)
Accessory A) Single-Arm Upright Row 3x10L/R B) Prone Reverse Hyper 3x8
Cool Down 2 rounds 3 minute standing straddle 2 minute pigeon L/R

3
Tuesday, April 3rd

Strength 1RM Clean Clean Work to a 1 RM
Gymnastics Pull-Ups Pull-Ups Complete a max set
Conditioning 5 rounds 10 single-arm KB deadlift (53/35) 10 single-arm Russian KB swings 10 snatch + OH lunge 10 shoulder to overhead
Accessory A) L-Sit Flutter From Ground Support 3x15L/R B) Bent Over DB Row 3x6 (2 second pause at top)
Cool Down 2 minute keg stretch 5 minute pancake stretch 2 minute dead hang

4
Wednesday, April 4th

Strength HBBS HBBS 1x4 @80% 1x6 @70% 1x8 @60%
Conditioning 500m row 25 TTB 40 WB 25 TTB 40 WB 25 TTB 500m row
Cool Down 4 rounds 1 minute dragon (L) 1 minute lizard (L) 1 minute fragon (L) 1 minute dragon (R) 1 minute lizard (R) 1 minute fragon (R)

5
Thursday, April 5th

Conditioning Bike/Row 1) 4 rounds 3 minutes @ easy :90 seconds @ moderate :30 seconds @hard Rest 1 minute between rounds 2) 4 rounds 2 minutes @ easy :30 seconds @ hard Rest 5 minutes between 1) and 2)
Accessory A) D-Ball Hold at Chest 4x:30 seconds B) GHD Sit-Ups 4x20 C) Single-Arm Farmers Carry 4x50m L/R
Cool Down ROMWOD

6
Friday, April 6th

Strength Bench Press 1) Bench press 2x5 2x10
Gymnastics Strict Weighted Pullups 2) Strict weighted pull-ups Perform set of max reps, then 4 sets @ 60% of reps from max set
Conditioning As many reps as possible in 12 minutes 5 power snatches (155/95) 15 box jumps (24/20) 200m run
Accessory Weighted barbell hip thrust A) Weighted barbell hip thrust 4x8 (hold last rep of each set for :03 seconds)
Accessory Half-kneeling single-arm Arnold press B) Half-kneeling single-arm Arnold press 4x8L/R

7
Saturday, April 7th

Conditioning Teams of 2 5 Rounds (each) 10 calorie row 5 hang power cleans (135/95) 5 Rounds (each) 10 calorie row 5 front squats (185/135) 5 Rounds 10 calorie row 5 deadlifts (255/185)

8
Sunday, April 8th

No workout posted

9
Monday, April 9th

Strength HBBS HBBS 1x5 @80% 2x6 @70% 1x8 @60%
Conditioning Every minute for 10 minutes 20 DU 5 clean and jerks (135/95)
Accessory DB curl + bent-over row A) Glute ham raise 4x6 B) DB curl + bent-over row 4x6L/R
Strength 1. Snatch 1. Snatch On the Minute x 12 (3 Rounds): Minute 1 – 3 Power Snatches Minute 2 – 2 Hang Squat Snatches Minute 3 – 1 Squat Snatch Minute 4 – Rest From the 12:00 – 15:00 On the Minute x 3 – 1 Squat Snatch Build to a heavy single for the day
Conditioning 2. “Heavy Isabel” 2. “Heavy Isabel” For Time:  30 Power Snatches (185/135)
Conditioning 3. Conditioning 3. Conditioning 10-8-6-4-2: Back Squats (315/205) Ring Muscle-Ups Dumbbell Push Jerks (80’s/50’s) Bar Muscle-Ups

10
Tuesday, April 10th

Gymnastics 1. Strict Deficit Handstand Push-ups 1. Strict Deficit Handstand Push-ups 6 Sets of 3 (Building in Deficit)
Conditioning 2. Stamina Conditioning 2. Stamina Conditioning Alternating On the Minute x 12 (6 Rounds) Odd – 8 Deficit Kipping Handstand Pushups Even – 4 Dumbbell Overhead Squats, Each Side (80/50)
Conditioning 3. Conditioning 3. Conditioning AMRAP 4:  21/15 Calorie Assault Bike 21 Toes to Bar  21 Front Squats (135/95) rest 4 minutes  AMRAP 4:  15/12 Calorie Assault Bike 15 Toes to Bar  15 Front Squats (155/105) rest 4 minutes  AMRAP 4:  9/6 Calorie Assault Bike 9 Toes to Bar  9 Front Squats (185/135)
Endurance 4. Run 4. Run 1 x 1,000m Run 2 x 600m Run 4 x 200m Run 2 x 600m Run 1 x 1,000m Run Equal Work/Rest
Strength Power snatch Power snatch 4x1.1.1.1
Conditioning Every 5 minutes for 20 minutes 20/15 cal bike 15 TTB 10 burpee bar MU
Accessory Ground supportedl l-sit flutter kicks A) Ground supported l-sit flutter kicks 4x10L/R
Accessory Standing OH triceps extension B) Standing OH triceps extension 4x8L/R

11
Wednesday, April 11th

Strength Front squat Front squat 4x5 @70%
Gymnastics Kipping pull-ups Kipping pull-ups Every :90 seconds for 5 rounds 40% of max set from last week 
Conditioning As many reps as possible in 10 minutes 100m run 10 WB (30/20) 10 DB snatch (5L/R, 70/50)
Conditioning 1. Barbell Cycling 1. Barbell Cycling For Time: 7 Rope Climbs (15′) 6 Power Cleans (275/185) 5 Front Squats (275/185) 4 Squat Cleans (275/185) 3 Clean and Jerks (275/185) Athletes choice on squat or power on final three repetitions.
Accessory 3. Body Armor 3. Body Armor A) 4 “Giant Sets”: 6 Push Press 6 Deadlifts Build to a heavy set of 6 on both over the 4 sets. B) 4 “Giant Sets”: 25 GHD Sit-Ups 10 Barbell Good Mornings (Athlete’s Choice on Weight) For “Giant Set” complete both movements back to back, then rest as needed.
Conditioning 2. Conditioning 2. Conditioning For Time:  70/50 Calorie Row 50 Power Cleans (135/95) 30 Burpee Box Jump Overs (30/24) 150′ Front Rack Walking Lunge (135/95)

12
Thursday, April 12th

Conditioning Bike/Row 4 rounds 4 minutes easy 1 minute hard :30 seconds rest :45 seconds hard :30 seconds rest :30 seconds hard :30 seconds rest :15 seconds sprint Rest 3 minutes between rounds
Accessory Turkish get-ups Turkish get-ups 4x3L/R At top of 3rd rep on each arm, complete 50m OH carry
Cool Down ROMWOD

13
Friday, April 13th

Strength Single-arm DB push press 1) Single-arm DB push press 2x5 2x10
Strength Max set strict weighted pull-ups ​2) Strict weighted pull-ups 1 max set
Strength 4x60% 3) Strict weighted pull-ups 4 sets of 60% of max set
Conditioning 5 rounds 5 DL (275/185) 20 push-ups 5 DL 40 air squats
Accessory Russian step-ups A) Russian step-ups (back rack) 3x8L/R
Accessory Weighted plank hold B) Weighted plank hold 3x:60 seconds
Conditioning On the 0:00… 1. Conditioning On the 0:00… For Time:  70 Alternating Dumbbell Snatches (70/50) 50 Calorie Row 25 Burpee Pull-Ups
Conditioning On the 20:00… On the 20:00… For Time:  60 Wallballs (30/20) 800m Run 20 Bar Muscle-Ups
Conditioning On the 40:00… On the 40:00… For Time: 50 Kipping Handstand Push-ups 30 D-Ball Cleans (150/100) 15 Burpee Box Jump Overs (30/24)
Cool Down 2. Aerobic Restoration 2. Aerobic Restoration 30 Minute Assault Bike (Light Pace)

14
Saturday, April 14th

Conditioning Teams of 2 0-6 minutes 500m run (both) 150 DU (split reps) 6-12 minutes 500m run 100 DU 10 burpee box jumps (24/20) (split reps) 12-18 minutes 500m run 75 DU 20 burpee box jumps 18-24 minutes 500m run 50 DU 30 burpee box jumps 24-30 minutes 500m run 40 burpee box jumps

15
Sunday, April 15th

No workout posted

16
Monday, April 16th

Strength HBBS HBBS 6 @80% 2x6 @70% 2x8 @60%
Conditioning 21-15-9 Thrusters (75/55) Power snatch
Accessory Bent-over row A) Hollow rocks 3x25 B) Bent-over row 3x12  
Accessory Bent-over reverse fly C) Bent-over reverse fly 3x12 
Cool Down 2 rounds 2 minute couch stretch (L/R) 2 minute childs pose
Strength 1. Clean and Jerk Complex 1. Clean and Jerk Complex 7 Sets to Build to a Heavy Complex: Clean Pull Low Hang Power Clean 2 Front Squats Split Jerk Rest 2:00 Between Sets.
Conditioning 2. “Heavy Grace” 2. “Heavy Grace” For Time:  30 Clean and Jerks (225/155)
Conditioning 3. Conditioning 3. Conditioning 2 Rounds For Time: 9 Kipping Parallette Handstand Push-ups  15 Burpee Box Jump Overs (24/20) 21 Front Squats (205/145)
Cool Down 4. Recovery Bike 4. Recovery Bike 20 Minute Light Effort

17
Tuesday, April 17th

Strength Power snatch 0-9 minutes Every :90 seconds for 6 rounds 3 touch and go power snatch (use weight from last week)
Strength Power clean + jerk 10-16 minutes Every :20 seconds for 18 rounds Power clean + jerk (every other rep perform jerk - eg, at :00 PC+J, :20 PC, :40 PC+J, etc...) 
Conditioning 5 rounds 20-35 minutes Every 3 minutes for 5 rounds 15 lateral burpees 150m run
Conditioning 1. Conditioning 1. Conditioning 3 Rounds For Time: 600 Meter Run 21 Power Snatches (95/65) 12 Ring Muscle-Ups Rest 15:00
Conditioning 2. Conditioning 2. Conditioning For Time:  Buy In: 50/35 Calorie Assault Bike  Then, 3 Rounds: 60 Heavy Rope Double-Unders 30 Alternating Pistols  15 Double Kettlebell Deadlifts (150/100) Walk Kettlebells 5 Meters Forward After Each Set of 5 Rest 15:00
Conditioning 3. Conditioning 3. Conditioning For Time:  27-21-15-9 Calorie Ski Erg  Toes to Bar

18
Wednesday, April 18th

Strength 1. Box Squat 1. Box Squat  Build to a Heavy Set of 2 Set Box to Parallel
Strength 2. Back Squat 2. Back Squat 3 Sets of 8 Reps @ 80% of Box Squat Double  Regular Back Squats
Accessory 3. Strength Accessory 3. Strength Accessory 3 Giant Sets: 16 Alternating Front Rack Reverse Lunges 18 Russian Kettlebell Swings 20 Weighted Sit-Ups Rest 2:00 Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.
Conditioning 4. Odd Object 4. Odd Object 3 Rounds For Time: 100 Meter Yoke Carry 200 Meter Kettlebell Front Rack Carry (53’s/35’s) 400 Meter Run Athlete’s choice on Yoke weight, but the first 100 Meters must be completed unbroken. Slightly lighter is better here – go fast.
Conditioning 5. Row Conditioning 5. Row Conditioning 5 Rounds For Time:  35/25 Calorie Row  Rest 1 minute between. Score is slowest round.
Strength/Skill Front Squat 1) Front squat 4x4 @70%
Strength/Skill Kipping pull-ups ​2A) Kipping pull-ups Every :90 seconds for 5 rounds 50% of max set
Strength/Skill Pallof press 2B) Pallof press 5x8L/R
Conditioning As many reps as possible in 20 minutes 15 calorie row 15 single DB lunge (50/35) 15 single-arm DB push press
Cool Down 3 rounds 3 minute pancake stretch 1 minute dead hang

19
Thursday, April 19th

Conditioning Bike/Row Bike/Row 9 rounds 2 minutes @moderate pace 1 minute @hard pace 1 minute easy spin between rounds Rest 3 minutes after round 5
Accessory Double farmers carry A) Double farmers carry 3x75m B) Side plank hold w/ abduction 3x10L/R

20
Friday, April 20th

Strength 1. Close Grip Overhead Squats 1. Close Grip Overhead Squats  5 Sets of 3 Reps On the 3rd Repetition, 7 Second Pause in Bottom.
Strength 2. Snatch Primer 2. Snatch Primer Build to a Moderate Load in 5 sets: Tempo Snatch Deadlift (7 Seconds to Stand) 2 Hang Squat Snatches
Strength 3. Snatch 3. Snatch On the 90 Seconds x 10 Sets: 1 Tempo Snatch Deadlift 1 Snatch Pull 1 Full Squat Snatch Start light and build working on technique off the floor.
Strength 4. Stamina 4. Stamina On the Minutes x 5: 5 Touch and Go Squat Snatches Athletes choice on weight.
Conditioning 5. Conditioning 5. Conditioning For Time:  2,000m Row 30 Deadlifts (275/185) 50 Barbell-Facing Burpees
Strength Bench press 1) Bench press 2x4 2x8
Strength Strict weighted chin-ups 2) Strict weighted chin-ups Max set
Strength Strict weighted chin-ups 3) Strict weighted chin-ups 4 sets of 60% of max reps
Conditioning AMRAP #1 AMRAP6 22 burpees 22 WB (20/14) 22 TTB Rest 3 minutes
Conditioning AMRAP #2 AMRAP6 11 burpees 11 squat clean (135/95) 11 TTB

21
Saturday, April 21st

Strength 1. Front Squat 1. Front Squat 9 Sets of 3: Sets 1-3 – 75% Sets 4-6 – 80% Sets 7-9 – 85% Rest 2:00 between sets.
Conditioning Max Clean and Jerks 2. Conditioning 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest
Conditioning Max Power Snatch 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest
Conditioning Max Thrusters 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
Conditioning Teams of 2 800m run 30 DL (275/185) 800m run 40 DL (225/155) 800m run 50 DL (185/15) 800m run  

22
Sunday, April 22nd

No workout posted

23
Monday, April 23rd

Strength Mid-Stance Sumo Deadlift 1) Mid-stance deficit (2") sumo deadlift 5x6
Strength Bent-Over Underhand Wide-Grip Row 2A) Bent-over underhand wide grip row 4x8 2B) Hanging ab wipers 4x8L/R
Conditioning 3 Rounds 1 minute bike for calories 1 minute clean and jerk (135/95) 1 minute no-jump burpees Rest 1 minute between each round
Accessory Half-Kneeling Landmine Press A) Half-kneeling landmine press 3x12L/R
Accessory Double KB Cossacks squats B) Double KB Cossacks squats 3x6L/R
Strength 1. Snatch 1. Snatch With a Running Clock: 0:00 – 5:00 – Build to a Heavy Triple Overhead Squat 5:00 – 10:00 – Build to a Heavy Double Snatch Balance Min 10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch Min 15:00 – 20:00 – Build to a Heavy Squat Snatch
Strength 2. Snatch 2. Snatch 5 Sets: 3 Pausing Snatch Deadlifts (Knee for 3 Seconds)  3 Hang Snatch High Pulls (Starting at Knee)  Start at 40% and Build.
Conditioning 3. Conditioning 3. Conditioning AMRAP 9:  4 Ring Muscle-Ups 4 Power Snatch (165/115) 8 Ring Muscle-Ups 8 Power Snatch (165/115) 12 Ring Muscle-Ups 12 Power Snatch (165/115) … Up by (4) reps each round
Conditioning 4. Bike 4. Bike 3 Rounds: Minutes 0:00 – 5:00 – Light Pace Minutes 5:00 – 8:00 – Moderate Pace Minutes 8:00 -10:00 – Fast Pace No rest between. Continuous 30 minute effort.

24
Tuesday, April 24th

Strength HBBS HBBS 6 @80% 2x7 @70% 2x9 @60%
Conditioning 2 rounds 10 alternating DB snatch (50/35) 20 box jump overs (24/20) 10 alternating DB snatch 30 TTB 10 alternating DB snatch 40 OHS (45lb. barbell) 10 alternating DB snatch 50 WB (20/14)
Cool Down 2 minute lizard (L/R) 3 minute pancake stretch 2 minute childs pose
Gymnastics 1. Handstand Walk Skills 1. Handstand Walk Skills 15 Minutes Obstacle Course Practice
Gymnastics 2. Strict Weighted Handstand Push-ups 2. Strict Weighted Handstand Push-ups  For Time:  70 Strict Weight Vest Handstand Push-ups (20/14)
Endurance 3. Running 3. Running 7 Rounds: 20 Seconds Light + 20 Seconds Moderate + 20 Seconds Fast Rest 1 minute between rounds.
Conditioning 4. Conditioning 4. Conditioning 5 Rounds, On the 5:00: 400 Meter Run 21 GHD Sit-Ups 12 Kettlebell Deadlifts (150’s/100’s)
Accessory 5. Accessory 5. Accessory 3 Sets of 12 – Romanian Deadlifts 3 Sets of 8 – Sumo Deadlift 3 Sets of 1 Minute – D-Ball Hold Rest 2 minutes between all sets. Deadlifts: Moderate loads, go by feel.  D-Ball: Hold across abdomen. Athletes choice on load, but first minute must be unbroken.

25
Wednesday, April 25th

Strength Strict Press EMOM15 1st - 8 strict press (pick weight you could only complete for 10 reps, take barbell from ground) 2nd - Kipping pull-ups (50% of max set) (goal is UB, but no more than 2 sets) 3rd - Rest 4th - 8 barbell roll-outs 5th - Kipping pull-ups (50% of max set)
Conditioning 4 rounds AMRAP4 3 power snatch (use weight from strict press) 6 push-ups 9 bodyweight reverse lunges Rest :90 seconds between rounds
Accessory Single-arm upright row A) Single-arm upright row 3x10 B) Prone single-leg curl w/ band 3x15L/R (only bend knee to 90 degrees)
Strength 1. Clean and Jerk Ladder 1. Clean and Jerk Ladder For Time:  10 Reps (225/155) 8 Reps (245/165) 6 Reps (265/175) 4 Reps (285/185) 2 Reps (305/195) Athlete’s choice on power/squat clean and as well as push/split jerk.
Strength 2. Back Squat 2. Back Squat 3 Sets of 10 (65-70%)
Conditioning 3. Conditioning 3. Conditioning 3 Rounds For Time: 15 Toes to Bar 12 Chest to Bar Pull-Ups 9 Hang Power Cleans (185/135) 100′ Kettlebell Weighted Walking Lunge Lunges Completed with 53/35 Kettlebells:  Round 1 – Farmers Walk (By Sides)  Round 2 – Front Rack Walk (Shoulders) Round 3 – Overhead
Conditioning 4. Conditioning 4. Conditioning Not For Time: 1500 Meter Row 150 Double Unders  50/35 Calorie Assault Bike 150 Double Unders  1500 Meter Row

26
Thursday, April 26th

Conditioning Bike/Row Bike/Row Every 7 minutes for 35 minutes 75 calories
Accessory Zercher carry A) Zercher carry 3x50m B) Hollow hold with alternating single-leg tuck 3x15L/R
Cool Down ROMWOD

27
Friday, April 27th

Strength 1 1/4 FS 1) 1 1/4 FS 4x3 @75%  
Strength Calories Assault Bike For Time 1. Weightlifting With a Running Clock.. Minutes 0:00 – 5:00 – 50/35 Calories Assault Bike For Time
Strength Strict wide-grip pull-ups 2B) Strict wide-grip pull-ups 4xmax set
Conditioning Teams of 3 400/300cal row Athletes will move through waterfall style. Athlete 1 rows while athlete 2 completes 500 foot shuttle (50 foot down-and-back, 5 times). Athlete 3 rests, and will start row when athlete 2 finished shuttle. Athlete coming off of rower will perform shuttle to move everyone forward one station.
Accessory A) Reverse lunge (front foot elevated) 4x5L/R B) Pike pulses 4x15 C) Banded hip thrust (feet elevated on box) 3x20
Strength Heavy 3 Front Squat Minutes 5:00 – 10:00 – Build to Heavy 3 Front Squat
Strength Heavy 3 Push Press Minutes 10:00 – 15:00 – Build to Heavy 3 Push Press
Strength Heavy 1 Cluster Minutes 15:00 – 20:00 – Build to a Heavy 1 Cluster
Strength/Skill Max Parallette Kipping Handstand Push-ups 2. Odd Object Alternating On the Minute x 10 (5 Rounds): Odd Minutes – 5 Rep Axel Bar Power Cleans Even Minutes – Max Parallette Kipping Handstand Push-ups Athlete’s choice on Axel bar clean. Free to build over the course of the five rounds.
Conditioning 3. Conditioning 3. Conditioning 7 Rounds for Time: 5 Bar Muscle-Ups 12 Dumbbell Thrusters (50’s/35’s)
Midline 4. Midline Conditioning 4. Midline Conditioning 2 Rounds (30 Minutes Total) 0:00 – 5:00 – Light Pace Bike  5:00 – 10:00 – Moderate Pace Bike  10:00 – 15:00 – AMRAP of 15 GHD Sit-Ups + :10 Second L-Sit No rest between rounds.
Strength Weighted narrow position push-ups 2A) Weighted narrow position push-ups 4x15

28
Saturday, April 28th

Strength 1. Snatch Skills 1. Snatch Skills On the 1:30 for 7 Sets: Pausing Snatch Deadlift Low Hang Squat Snatch (Drop Bar From Overhead)  Squat Snatch Build to a moderate, but not a heavy. Technique here. Pause for 2 seconds at the knee on the low hang.
Strength 2. Squat Snatch 2. Squat Snatch On the Minute x 9 – 1 Repetition Minute 1 – 74% Minute 2 – 77% Minute 3 – 80% Repeat this cycle (2) additional times for the 9:00.
Conditioning 3. “Regional Glen” 3. “Regional Glen” For Time:  30 Power Clean and Jerks (225/155) 1 Mile Run on Air Runner 10 Legless Rope Climbs 1 Mile Run on Air Runner 100 Barbell Facing Burpees
Skill 4. Handstand Walk Practice 4. Handstand Walk Practice 5 Sets, Not for Time: 30 Heavy Rope Double Unders 50′ Handstand Walk
Conditioning Thrusters Teams of 2 AMRAP7 Thrusters (75/55)
Conditioning Power cleans AMRAP7 Power cleans
Conditioning Deadlifts AMRAP7 Deadlifts

29
Sunday, April 29th

No workout posted

30
Monday, April 30th

Strength Bulgarian split squat A) Bulgarian split squat 4x4L/R @30% of 2RM HBBS
Strength Bent-over row B) Bent-over row 4x10
Strength Wide-stance good morning C) Wide-stance good morning 4x8
Strength Tempo leg raise D) Tempo leg raise (3133) 4x4
Conditioning 3 rounds for time 9-7-5 Bar facing burpees Hang power clean (145/105) Shoulder to overhead Rest 2 minutes between rounds
Strength 1. Clean and Jerk 1. Clean and Jerk On the Minute x 5 @ 40-50% of 1RM 1 Clean High Pull 1 Power Clean 1 Hang Squat Clean 1 Split Jerk … Directly into… On the Minute x 7 2 Hang Squat Cleans 1 Split Jerk Climb to no higher than 90%.
Strength 2. Back Squat 2. Back Squat 3 Sets of 10 @ 65-70% Repeat from last Wednesday. Aim to improve slightly.
Conditioning 3. Conditioning 3. Conditioning 5 Rounds: 4 Strict Ring Muscle-Ups 16/12 Calorie Assault Bike 4 Squat Clean and Jerks (245/165) Rest 5:00 5 Rounds: 21/15 Calorie Ski Erg 5 D-Ball Cleans (150/100)
Cool Down 4. Recovery Bike 4. Recovery Bike 30 Minute Aerobic Restoration Pace
Conditioning 1. Lunge + Handstand Walk 1. Lunge + Handstand Walk For Time:  50′ Handstand Walk 50′ Back Rack Walking Lunge (165/115)  50′ Handstand Walk 50′ Front Rack Walking Lunge (165/115)  50′ Handstand Walk 50′ Overhead Walking Lunge (165/115)
Conditioning 2. Conditioning 2. Conditioning AMRAP 5: Buy-In: 600 Meter Air Runner 12 Deadlifts (225/155) 12 Burpee Box Jumps (24/20) Rest 5:00 AMRAP 5: Buy-In: 400 Meter Air Runner  9 Deadlifts (275/185) 9 Burpee Box Jumps (24/20) Rest 5:00 AMRAP 5: Buy-In: 200 Meter Air Runner 6 Deadlifts (315/205) 6 Burpee Box Jumps (24/20)
Midline 3. Midline 3. Midline 3 Rounds: 100 Meter Yoke Carry 35 GHD Sit-Ups Athlete’s choice on loading, and can build through the three rounds if desired. Starting 50 meters of each 100 meters must be unbroken.

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