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