Saturday 4/14/2018

Warm Up

800 meter run

 

FOR TIME

100 meter run

20 KB Swings

20 Sit Ups

200 meter run

20 DB Front Squats

:30 Elbow Plank Hold

400 Meter run

20 Push Ups

20 V-Ups

600 meter run

 

Friday 4/13/2018

4 Min Coaches Choice

 

12 Minutes (Partner)

50 Med Ball Sit Ups

10 Burpees each over each other

20 Alternating Box Jumps

 

Cash Out?

Thursday 4/12/2018

4 Minutes

Coaches Choice

 

30/10’s

1- Battle Ropes

2- Tire Flips/ Sledge hammer

3- Pull Ups/ Burpees

4- Prowler Push

5- Hollow Rocks

Wednesday 4/11/2018

4 Min Warm Up

Coaches Choice

 

16 Minutes

400 meter run

10 Toes to bar

12 DB Deadlifts

14 Wall Balls

Tuesday 4/10/2018

4 Minutes

Coaches Choice

 

7 Rounds for TIME

10 DB Thrusters- use heavier than usual

10 HR Push Ups

60 Jump Ropes

Monday 4/9/2018

5 Min Warm Up

Coaches Choice

30/10’s (4 Minutes a station)

1- Strict Pull Ups

2- Double KB Sumo Deadlifts/ Box Jumps

3- Weighted Burpees

4- Sled Bear Crawls

 

Cash Out?

Saturday 4/7/2018

FOR TIME with PARTNER- Run together, and if you aren’t doing working sets, you are doing a plank hold

1600 meter run together

100 Wall Balls- Divide up however you want

60 Push Press

30  Med Ball Sit Ups

60  Lunges

Friday 4/6/2018

 

4 Minutes

Coaches Choice

 

4 rounds For TIME

20 HR Push Ups

20 Sumo Deadlifts

20 Pull Ups

100 Jump Ropes

 

Thursday 4/5/2018

4 Min

Coaches Choice

17 Min- Partner (working at the same time – except for burpees jumping over partner)

10 Burpees over your partner

20 KB Swings each

20 Weighted Lunges each

200 Meter run together

 

Wednesday 4/4/2018

4Minute Warm Up

Coaches Choice

 

6 Minutes (3 rounds) 1 Min rest in between rounds

15 DB Thrusters

100 Jump Ropes

15 V-Ups