

Tuesday 4/30/19
Conditioning:
6 Rounds:
21/15 Calorie Bike
150′ Farmers Carry
(53’s/35’s)
9 Strict Toes to Bar


Monday 4/29/19
Strength: Snatch Pull+Snatch+OHS 1-1-1-1-1 Conditioning: For Time: 15-12-9 Power Snatch (75/55) Box Jumps Overs (24/20) Directly into: 15-12-9 OHS (75/55) Lateral Barbell Burpees


Friday 4/26/19
Strength: Back Squat 3-3-3-3-3 Conditioning: 3 Rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20)


Thursday 4/25/19
Conditioning: 0:00 – 10:00
AMRAP 10
10 Plate Deadlifts
10 Air Squats
200 Meter Run
12:00 – 22:00
AMRAP 10
10 Push-Ups
5/5 Plate Reverse Lunges
10 Hollow Rocks
24:00 – 32:00
AMRAP 8
100m Plate Run
10 Plate Squats
20 Mountain Climbers
34:00 – 40:00
AMRAP 6
100m Run
12 Burpees


Wednesday 4/24/19
Strength: Bench Press Build to a heavy single in no more than 5 sets Conditioning: “Strict Lynne” 5 Rounds: Max Bench Press (Bodyweight) Max Strict Pull-Ups Rest 3 Minutes Between Rounds


Tuesday 4/23/19
Conditioning:
3 Rounds:
24/20 Calorie Bike
21 Wallballs (20/14)
18 Alternating Dumbbell
Snatches (50/35)
15 Lateral Burpees over
Dumbbell


Monday 4/22/19
Strength: Power Clean & Push Jerk:
Build to a Heavy Single Conditioning: 8 min AMRAP: 7 Clean and Jerks (115/80) 50 Single Unders


Friday 4/19/19
Strength: 1x15 Back Squats Conditioning: 12 min AMRAP 15 Cal Row 20 Pull-ups 50 Double Unders Optional WOD: Passion WOD 100 Double Unders 800m Barbell Carry (95/65) 100 Burpees


Thursday 4/18/19
Conditioning: 2 Rounds: (45 min time cap) 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 Slamballs (30/20) 400 Meter Run 26 Air Squats 400 Meter Run 26 Box Jumps (24/20)


Wednesday 4/17/19
Strength: 3x10 Bench Press Conditioning: 12 min AMRAP 30 Power Snatches (95/65) 30 Power Clean and Jerks 30 Thrusters