11-04-18

A. 3 Strict HSPU + 5-10 Kipping HSPU, rest 90sec-2min x 4
Scaling Options:
Abmat HSPU
Pike Push Up 5-10 reps
KB Z-Press 8-10 reps

B. For Time (20 min cap)

COMP
800m row buy in
Then
15–12–9
Bar MU
Burpee Box Jumps @ 24”/20”
50 DU between each round
Then
800m row buy out

RX
800m row buy in
Then
21–15–9
C2B // Pull Ups
Burpee Box Jumps @ 24”/20”
50 DU between each round
Then
800m row buy out

FITNESS
600m row buy in
Then
21–15–9
Jumping Pull Ups // Toe Assisted Pull Ups
Burpee Step Ups @ 24”/20”
100 Skips between each round
Then
600m row buy out

10-04-18

A. SHOULDER STABILITY
Single arm KB bottoms up press 5 plus a bottoms up carry up and back x 3/side

B. UNILATERAL WORK
EMOM x 12
#1 – Single Arm OH DB Walking Lunge 6 reps/arm (12 total)
#2 – Single Arm Ring Row 6 reps/arm

C. AMRAP 8 minutes
3–6–9-12 etc…
DB Thrusters @ 22.5kg/15kg
Burpees

09-04-18

A. Single Leg KB RDL @ 4111 – 6 reps/leg x 4

B. Back Squats @ 41X1 – 4 x 4

C. 10 min AMRAP
10 cal row or ski
10 wall balls
10m HS walk // or around the world box progression

D. Burner Finisher
100 plyo lunges for time // walking lunges

06-04-18

GRIP WORK/SPINE DELOAD
30 sec dead hang/30 sec rest x 5

SKILL
8 minutes of Pistol Skill Development Work

CONDITIONING
EMOM 12 minutes

COMP
#1: 5 Push Jerks @ 70/50kg + 10 American KB Swing @ 24/16kg
#2: 15 Sit Ups + 10 Strict Hanging Knee Raises

RX
#1: 5 Push Jerks @ 60/45kg + 10 American KB Swing @ 24/16kg
#2: 15 Sit Ups + 10 Strict Hanging Knee Raises

FITNESS
#1: 5 Push Jerks + 10 American KB Swing
#2: 10 Sit Ups + 5 Strict Hanging Knee Raises

RUNNING
Shuttle Runs

05-04-18

CONDITIONING
AMRAP 40 minute Chipper

COMP
20 front squats @ 80kg/50kg
50 box jumps @ 30”/24”
25 HSPU
20 power cleans @ 80/50kg
50 burpee pull ups
25 ring dips
20 deadlifts @ 80kg/50kg
150 DU
25 hand release push ups
20 power snatches @ 80kg/50kg

RX
20 front squats @ 60/40kg
50 box jumps @ 24”/20”
20 HSPU / Abmat HSPU
20 power cleans @ 60/40kg
50 burpee pull ups
20 ring dips
20 deadlifts @ 60/40kg
100 DU
20 hand release push ups
20 power snatches @ 60kg/40kg

FITNESS
20 front squats / goblet squats
50 box jumps or step ups
20 KB Z-Press
20 power cleans / KB swings
20 burpees / nurpees
20 hand release push ups
20 deadlifts
150 skips
20 ring rows
20 hang power snatches / KB swings

04-04-18

CONDITIONING
Partner WOD – One person working at a time
3 rounds
50 cal bike
30 T2B // Toes 2 KB
50 cal row

SHOULDER PRE-HAB/CORE
3 rounds
10 Shoulder Extensions
10 Scap Push Ups
10 V-Ups
Single arm farmer’s carry 2 lengths/side

03-04-18

STRENGTH
A. Every 90 secs x 10 rounds (15min total)
#1: 10 rep Back Squats @ 80kg/60kg
#2: 5-10 strict pull ups // banded pull ups

CONDITIONING

AMRAP 15 minutes
15 DB deadlifts @ 22.5kg/15kg
1 length bear crawl
15 wall balls
1 length bear crawl

CORE
Side planks 30 sec each side, rest 30 sec x 4

29-03-18

A. Rounds (On The 4:00) in 16 minutes
β€œFour Score”

14/12 Cal Row
15 Front Squats (45kg/30kg)
12 x Shuttle Sprints (10m)

B. 3 Rounds for Time:

FITNESS
15 Seated KB Z-Press
15 Burpees
15 Toes to Kettlebell

RX
15 HSPU // Abmat HSPU
20 Burpees
10 T2B

COMP
15 HSPU
25 Burpees
15 T2B