WORKOUT OF THE DAY
April 30th

Strength:
Power Snatch: Every 2mins for 10mins Build to heaviest 5 rep TNG

Conditioning:
5min AMRAP:
10 Power snatches (115/80#)
15 Situps
Rest 5mins
5min AMRAP:
15 Wallballs
10 Box jumps (30/24″)

April 28th

Conditioning:
Partners (2)
6RFT:
20 HSPU
200m Farmers Walk (32/24kg)
* 1 partner carries both KBS 100m down, the other partners carries them back
At 20:00min mark
6RFT:
30 Push Ups
200m run (together)

April 27th

Strength:
Banded Sumo Deadlift: Build to heavy but not max 3rep

Conditioning:
FT:
21-15-9
T2B
Deadlifts (225/155#)

Accessory:
2RFQT:
50 Banded Good Mornings
2:00min Plank (from elbows)

April 26th

Open Skill Work:
15mins

Conditioning:
10RDS:
1min Max Cal row
* 1:2 Work/Rest
Score is fewest cals rowed a round

April 25th

Strength:
Speed Front Squats: 3-3-3-3-3-3 @75%

Conditioning:
20min AMRAP:
15 Front squats (115/80#)
10 Box jumps (30/24″)
20 OH lunges
* Rest 2mins after each round

April 24th

Strength:
Strict Press: 5-5-5
Push Press: 5-5-5

Conditioning:
5RFT:
3 Power cleans (185/135#)
6 S2OH
9 Deadlifts

Accessory:
KB Z Press: 8-8 (8 per side)

April 23rd

Strength:
Pendlay Rows: 5-5-5-5-5

Conditioning:
Every 2mins for 12mins (6 sets)
5 MU
50 DU

Accessory:
Bent over KB rows: 10-10-10 (10 per side)

April 21st

Conditioning:
With a running clock:
0:00-10:00min
400m run
21-15-19
OHS (115/80#)
Burpees
10:01-20:00
400m run
21-15-9
OHS (95/65#)
Burpees over the bar
20:01-
400m run
21-15-9
OHS (75/55#)
Bar facing burpees

April 20th

Strength:
Floor Press (wide grip): 5-5-5-5-5
Weighted Max Hollow Rocks: 3x :30sec max (5/2.5#)

Conditioning:
6min AMRAP:
12 Hang power snatches (155/105#)
6 Box Jumps (30/24″)

April 19th

Conditioning:
30min EMOTM:
1) 18/15 Cal Row
2) 12 T2B
3) 200m Run
4) 12 Ring Dips
5) 1min Rest

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