Saturday 4.21.18

Saturday 4.21.18

3 rounds for reps 2 min at each station Bike (for cals) Box jump overs SDHP (53, 35) Row (cals) KBs (53, 35) rest 1 min between rounds Adapted from FRCF

Day 5 – 4.20.18

Weightlifting A. Snatch (In 12 min: build to a heavy double snatch) B. Snatch Pull (5×2 @ 100%) Conditioning C. 3 RFT 20 Dual KB front rack lunges (53, 35) 3 rope climbs
Friday 4.20.18

Friday 4.20.18

Strength A. Overhead Squat – In 12 min: build to a heavy double OHS Fitness A. For 12 minutes alternate between: 1. Single arm OHS from bench or box x5/side (start in a seated position with weight overhead and then stand it up with solid positioning) 2. Waiter’s carry x50′ side Conditioning B. AMRAP 10 14 DB snatch (50, 35) 2 shuttle runs 10 single arm DB STO (5 on one side, then five on the...

Day 4 – 4.19.18

Bodyweight volume A. For time 50 Push ups 35 Toes to bar 40 Push ups 25 Toes to bar 30 Push ups 15 Toes to bar Weightlifting B. Pause Clean – 5×2 @80% of 1 RM clean, pause 2 seconds below the knee, hold and then full clean. Warm up well (50%, 60%, 70%, 75%) and then complete 5 sets of 2 at 80% every 2:00 Conditioning C.¬†At the top of every 2min for 10 sets 8 second assault bike sprint (100% EFFORT) Easy spin and stay on bike in between sets Yes this is 20 minutes on the bike. Easy spin is just that, as easy as you need it to be, but don’t get off the bike. Courtesy of...
Thursday 4.19.18

Thursday 4.19.18

Bodyweight volume A. For time 50/40 Push ups 50 Abmat situps 40/30 Push ups 40 Abmat situps 30/20 Push ups 30 Abmat situps Weightlifting B. Pause Clean – 5×2, pause 2 seconds below the knee, hold and then full clean, building in weight Skill Work C. Toes to bar Quick snap down…I’ll show you what this means in...