April 22 – April 27, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 12:00 Strength 4×4 Front Squats 4×6 Pullups 4×1:00 Plank Hold – B) 12:00 AMRAP 10 SA Clean and Jerks (5R/5L) 10 KB SDLHP (70/53) 4 Waiter Walks (down =1) A) 8min EMOM: 1st: 10 Hand Release Push Ups...

April 15 – April 20, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 8:00 Handstand Practice 30 Russian Twists – B) 3 Rounds: (15min cap) 10 Back Squats (135/95) 15 Hollow Rocks 1 Lap 1 KB Lap A) 14:00 5×4 Heavy BB RDLs 5×12 DB/KB Bent Over Rows (6 per arm) :30 L-sit Hold...

April 8 – April 13, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 13:00 4×5 Deadlifts (195/115) 4×8 SL Squats 4×25 Hollow Rocks – B) 9:00 3 rounds: 1:00 Max UNBROKEN KB Swings (53/35) 1:00 Max UNBROKEN Wall Balls (20/14) 1:00 Rest A) 24:00 EMOM 4 Bench Press 16...

April 1 – April 6, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 18:00 Strength 5×4 Deadlifts @ 75-85% 5x:30 Hollow Hold 5×12 Wtd. Split Squat (6R/6L) 5×10 Push Ups – B) 6:00 AMRAP 10 1-Arm DB Push Press (50/30) 15 Double Unders A) 8:00 Strength 5 Sets 3 Front...

March 25 – March 30, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Spring It On Pre-Testing! 5:00 Window: 40 Over Box Jumps Max Row 1:00 Rest 5:00 Window: 20 Deadlifts (195/115) 20 Burpees Max Wall Ball (20/14) 1:00 Rest 12:00 AMRAP: Buy In: 100 KB Swings (53/35) 1 Lap 1 KB Lap (53/35)...