Monday, April 30, 2018

21-15-9
back squats
dumb bell strict press
calories rower-bike-ski

*each set of back squats and presses get heavier

Thursday, April 26, 2018

 3 rft...

50 wallballs
400m run




Wednesday, April 25, 2018

5x

5 BMU
10 SU
30 double unders

Tuesday, April 24, 2018

1 min max cal on Assault Bike
30 power cleans
1 km run

Monday, April 23, 2018

10x

3 SA db snatch on rt
3 SA db snatch on lt

3 SA OVH Squat rt
3 SA OVH Squat left

3 SA OVH Step ups RT
3 SA OVH Step ups left

every second minute 10 t2b



Thursday, April 19, 2018

"Donny"
21-15-9-9-15-21
Deadlifts and Burpees





Wednesday, April 18, 2018

3x

10 elevated ring push up
10  dumb bell farmers carry lunges
100m run

then immedieately following

3x

15 wallballs
3 t2b
15 sit ups
3 pull ups

Tuesday, April 17, 2018

21-9-6-3 power cleans with increasing wt each round
12 push ups after each round power cleans

Monday, April 16, 2018

3 RFT

12 Front Squats
12 Bottom up KB press
12 Sit ups



Thursday, April 12, 2018

Every minute on the minute do:

3 deadlifts and max DU. Continue until you reach 500 DU's.



Wednesday, April 11, 2018

3 RFT

5 Power Snatch
200m run
5 HSPU
then immediately upon completion do:

3min AMRAP
3 T2B
5 Sit ups

Tuesday, April 10, 2018

6 min AMRAP

7 power cleans
5 reverse lunges
3 wall walks





Monday, April 9, 2018

21-15-9

dumb bell thrusters
pull ups


Thursday, April 5, 2018

Wednesday, April 4, 2018

Find your 1 Rep Max Clean

7min AMRAP
20 cal Air Dyne
12 burpees

Tuesday, April 3, 2018

10 Turkish Get ups

3x
20 Kettlebell Swings
20 Step Ups with KB

10 Turkish Get Ups

Monday, April 2, 2018

21-15-9
OVHS
T2B
then 60 Cal on air dyne