Saturday 4/30/16
Teams of 2 

40 calorie row
30 box jumps
20ttb
10 power clean 185/135
20 ttb
30 box jumps
40 calorie row

One person working at a time. Each partner will do all reps.
Scale weight accordingly

Thursday 4/28/16

Shoulder Mobility 10:00

Three sets of:

Strict Dumbbell Press x 10 reps

Rest 1:00

Supine Ring Rows x 10 reps

Rest 1:00

V-Ups x 10-20 reps

Rest 2:00

Conditioning:

4x 50m run

3x 100m run

2x 200m run

1x 400m run

1x 200m run

1x 100m run

1x 50m run

Tuesday 4/26/16

Barbell warm up

Barbell Conditioning:
10-7-5-3
Power clean Touch and go

Conditioning :
Master's Qualifier Event 3
AMARAP 15:00
55 Double Unders
15 ctb pull-ups
5 hang power cleans 155/105

Monday 4/25/16

Strength:

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

* Rest 2-3 min between sets

Conditioning:

400m run

10 ohs 115/75

10 push up

200m run

10 ohs

10 push up

100m run

10 ohs

10 push up

Saturday 4/23/16
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (20/14 lbs)
Pull-Ups x 10 reps (Ring Rows 15 reps)
Hand-Release Push-Ups x 10 reps

Cool Down:
Partner Mile Run
Alternate runs until EACH partner runs 1 mile

Thursday 4/21/16

Glute/ hip mobility 10:00

OTM 5:00

5 back squat at 60% 1 RM

AMRAP 12:00

8 kettlebell Swing 70/53

6 hang power snatch 95/65

4 overhead lunge 2/2

Scale front rack lunge for oh lunge if needed

Wednesday 4/20/16

Warm up:

1st round w pvc, then 2 with barbell:

5 deadlift

5 good morning

5 front squat with pause

5 jerk

Strength;

5 sets

3 squat cleans + 2 front squats + 1 jerk

Rest as needed between sets

* Building with each set

Conditioning:

3 Rounds:

250m row

10 thruster- you choose weight for unbroken reps

10 burpee

250m row

Rest 2:00 between each round

Tuesday 4/19/16

Warm up:

KB sequence

Strength:

Pull up work

3x5 weighted

2x max rep unweighted

Conditioning:

For Time:

200m run

10 ctb

30 double under

400m run

10 ctb

30 double under

800m run

10 ctb

30 double under

** We will row if its raining!

Monday 4/18/16

Warm up:

shoulder mobility

Strength:

Press

4x4 at 70% of 1RM

Conditioning:

AMRAP 8;00

5-4-3-2-1, repeat

Power clean 155/105

hspu

Rest2:00

AMRAP 8:00

5-4-3-2-1, repeat

box jump

s2oh 135/95

Saturday 4/16/16

Teams of 2:

AMRAP 4:00

REST 1:00 between AMRAPS

Station 1: 100m sprints

Station 2: Plate ground to overhead 45/25

Station 3: sled push

Station 4: burpee

Station 5: pull up

Friday 4/15/16

Strength:
Establish a1RM deadlift

Conditioning:
For Time:
50 burpee box jumps 24/20

Thursday 4/14/16

Strength;

2 sets: 1 clean + 3 front squat

2 sets; 2 clean + 2 front squat

2 sets: 3 clean +1 front squat

1 set: 4 clean

Rest as needed 65-70% 1 RM clean

Conditioning:

3 rounds for time

60 double under

40 air squats

20 calorie row

Wednesday 4/13/16

Warm up:

1:00 tempo row- :20 slow :20 med :20 fast

10 slow push ups, :30 child's pose stretch

1:00 tempo row (repeat above)

:30 HS hold

1:00 tempo row

10 deep ring row

Then:

1st rd w PVC pipe

2nd rd w barbell

5 good mornings

5 back squat

5 behind the neck, snatch grip press

5 ohs

5 snatch balance

Strength/Skill

OTM 8:00

1 power snatch + 2 ohs

add weight every 2 minutes

Conditioning:

AMRAP10:00

5 hspu

10 power snatch 75/55

15 wall ball

Tuesday 4/12/16

Strength:

Establish 1 RM Strict Press

Conditioning:

For Time

400 m run

10 pull up

10 pistols

400m run

15 pullup

15 pistols

400m run

20 pullup

20 pistols

Monday 4/11
Strength:
establish 1 rep max back squat 

Conditioning:
3 rounds
400m row
300m run
2:00 rest

Saturday 4/9/16
Teams of 2:
For time
100 box jumps
90 slsu
80 wall balls
70 pull ups
60 air squats
50 burpees
400m run (together)
** Split reps evenly. One partner working at a time

Friday 4/8/16

Warm up:

3 rounds

10 hollow rock

10 superman

10 V-up

Run 100m

OTM 15:00

Push ups

Min 1: 1 push up

Min 2: 2 push up

Min 3: 3 push up

Continue for 15 minutes OR until you can no longer get your reps in the minute.

5 rounds for time:

100 m farmers carry 53/35

7 Front squat 135/95

14 kb swings 53/35

Thursday 4/7/16

Ladies Wine Night is back on!
April 22nd at 6:30pm at Jamie Sanchez's house. Please bring a bottle of wine or shareable appetizer. 

Skill:
10:00 hand stand work

Metcon:
"Grace"
For Time
30 clean and jerk 135/95 

Cash Out:
Tabata Fun smile emoticon

Wednesday 4/6/16

Strength:

Deadlift

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Rest 2 minutes

Build load every set.

Conditioning:

Min 0-8

3 rounds

5 power snatch 135/95

10 ttb

Min 8-16

3 rounds

200m run

10 box jump over

15 slsu

Tuesday 4/5/16

Strength:
OTM for 12:00
3 OHS
-out of rack
-add weight every 3:00

Metcon:
AMRAP in 10:00
3-6-9-12-15....
hang power clean 135/95
pull up

Monday 4/4/16

Strength:
Back Squat
Set 1-6 reps @ 65%
Set 2-4 reps @ 75%
Set 3-2 reps @ 80-85%
Set 4-2 reps @ 85-90%
Set 5-1 rep @ 90%+

Conditioning
AMRAP 20:00
400m run
20 thruster 45/35
50 DUs
10 burpee

Saturday 4/2/16

Team of 2
30 min amrap:
400 meter run w/ball
50 ball sit ups
50 ball slam
50 med ball clean
50 med ball deadlift

Skill work:
rope climbs