Tuesday, April 9, 2024
Strength
Front squat
Conditioning
For time:
30 KB swings (70#/53#)
1 Mile run
30 Wall ball (30#/20#)
Sunday, April 7, 2024
3 Rounds for time of:
200m Run
10 Toes to bar
10 Two push up burpees
200m Run
20 Sit ups
10 Two push up burpees
Saturday, April 6, 2024
EMOM for as long as possible:
1+ Deadlift
3 Hang squat clean
1 Squat clean thruster
Rx barbell weights – 135#/95#
Wednesday, April 3, 2024
Skill / Strength
Split jerk
Conditioning
AMRAP in 12 minutes of:
33 Double unders
22 Push ups
11 Push press (115#/75#)
3 Wall walks
Tuesday, April 2, 2024
Strength
Front squat
Conditioning
AMRAP in 8 minutes of:
30 Step ups (24″/20″)
20 Plate ground to overhead (45#/35#/15#)
1 Rope climb
(20#/14#) Weighted vest = RX+
Sunday, March 30, 2024
Partner Workout:
1 partner holds an Easter Egg (20#/14# med ball) while the other works.
10 Rounds for time:
4 Pull ups
6 Hand release push ups
8 Air Squats
10 Bunny hops (20” box jumps)
Run 200m together (bring the ball)
- At the start of rounds 3, 6,9, and 12 teams drop the Easter egg and preform 20 sit-ups each.
- If the Easter Egg is dropped at any other time, team must perform a 10 burpee penalty each.
35 minute time cap
