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