Month: April 2015

Wednesday 4 – 29 -15

CONDITIONING (15 min CAP) Wall Ball Annie 50 40 30 20 10 Wall Balls 20/14 Double Unders STRENGTH – Bench Press warm up with 3 – 4 sets then begin working weight and complete 4 sets 8 – 10 reps (increase weight each set if possible) Super set with Bent Over Row 10 – 12 …
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Monday 4 – 20 – 15

MOBILITY – SCAP Bands STRENGTH – High Hang Snatch 3 – 3 – 3- 3 THEN Low Hang Snatch 3 – 3 – 3 CONDITIONING – 14 min AMRAP 10 Over Head Squats 95/65 200m Run 10 Bar Over Burpees

Saturday 4 – 18 – 15

STRONGMAN SATURDAY STRIKES AGAIN!! STRENGTH Teams of 2 3 min AMARP each station, 2 min rest between stations 100ft Farmer Carry (90/100lb dumbbells for guys 80/72lb for ladies) 1 Rope Climb Rest 2 min 5 Target Burpees per person = 1 point Rest 2 min 25 Sledge Hammers each person unlocks the tires to be …
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Thursday 4 – 16 – 15

10 mins EMOM – 150m Row (As Fast As Possible) 10 mins EMOM – 15 Sit Ups (As Fast As Possible) 30 Mins Mobilization/Stretch

Wednesday 4 – 15 – 15

STRENGTH – Review of High and Low Hang Power Cleans 12 mins to work up to 1RM High Hang Clean 8 mins to work up to 1RM Low Hang Clean CONDITIONING For Time: 5-10-15 Deadlifts (225/155) 30-20-10 Ring Dips


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