May 01, 2020 Friday

Part A

400m Run (~:45 out/~:45 in) Max Single Arm Devils Press - Run should be ~1:30-2:00

Part B (1:00 after Part A)

Every 1:30 for 6 Sets 200m Run (~:30 out/~:30 in) Max Single Arm DB Thrusters - Run should be ~:45-1:00


April 30, 2020 Thursday

5 Cycles: 3:00 AMRAP 5 Push Ups (Barbell Push Press 95/65) (Barbell Push Press 115/75) 7 Single -or- Double DB Deadlifts (Deadlifts 95/65) (Deadlifts 115/75) 12 Leg Lift Overs - 1:00 rest in between cycles - pick up each AMRAP where you left off


April 29, 2020 Wednesday

Week 4 Strength

- 5-10# heavier than last week - If not completed last week, choose a moderate weight for all of your sets (be conservative) - Goal is to pick a weight which you can sustain for 12 sets with little to no movement compensations

Part A

1 Round 1:00 DB Snatches (Alt DB Snatches) (Power Snatches 75/55) 1:00 Air Squats (Goblet Squats) (Overhead Squats 75/55) 1:00 Double Unders - Goal is to move at 80% effort

Part B (2:00 after Part A)

4 Rounds 1:00 DB Snatches (Alt DB Snatches) (Power Snatches 75/55) 1:00 Air Squats (Goblet Squats) (Overhead Squats 75/55) 1:00 Double Unders - You will use the reps established in Part A - Hold on to those reps, don't be afraid of the spice!


April 28, 2020 Tuesday

Week 4 Strength

- Build to a challenging single for the day

Part A

Part B (1:00 after Part A)

10:00 AMRAP 8 Renegade Rows (Pull Ups) (Chest to Bars) 10 Sit Ups (8 Toes to Bars) 12 Alt Lunges (Plyometric Lunges) - Renegade Row: 1 Row + 1 Push Up = 1 Rep - Can use one or two DBs for Renegade Rows


April 27, 2020 Monday

Week 4 Strength

- 5-10# heavier than last week - If not completed last week, choose a moderate weight for all of your sets (be conservative) - Goal is to pick a weight which you can sustain for 10 sets with little to no movement compensations

Part A

8:00 AMRAP 21 KB Swings (Power Cleans 95/65) 21 Burpees (Bar Facing Burpees) 15 KB Swings (Power Cleans 95/65) 15 Burpees (Bar Facing Burpees) 9 KB Swings (Power Cleans 95/65) 9 Burpees (Bar Facing Burpees)

Part B (1:00 after Part A)

8:00 AMRAP 21 Air Squats (Wall Balls) 21 Burpees (Bar Facing Burpees) 15 Air Squats (Wall Balls) 15 Burpees (Bar Facing Burpees) 9 Air Squats (Wall Balls) 9 Burpees


April 26, 2020 Sunday

18:00 AMREP 3-6-9-12-15-Double Unders Single Arm DB Push Press (DB Push Press) (Push Press 95/65) DB -or- KB RDL (DB Deadlifts) (Deadlifts 95/65) Burpees (Burpee over DB) (Bar Facing Burpee) *After the round of 15s complete 25 Double Unders (50) (75) then return to the round of 3s


April 25, 2020 Saturday

Week 3 Strength

Every 2:00 for 16:00 Set 1: 8 Deadlifts Set 2: 6 Deadlifts Set 3: 4 Deadlifts Set 4 - 8: 2 Deadlifts

20:00 AMRAP 200m Run (~:30 Out/~:30 In) 15 Goblet Squats (15 Wall Balls) 12 DB Snatches (Alt DB Snatches) (Power Snatch 75/55)


April 24, 2020 Friday

Week 3 Strength

Every 1:30 for 15:00 2 Clean & Jerks *Build to a challenging double for the day

Part A

8 Rounds - Alt Tabata (:20/:10) Russian KB Swings Sit Ups (Toes to Bar)

Part B (1:00 after Part A)

8 Rounds - Alt Tabata (:20/:10) Single Arm DB Thrusters (DB Thrusters) (Thrusters 75/55) Plank

Part C (1:00 after Part B)

4 Rounds :30e Side Plank :30 Dead Bug or Hollow Hold :30 Rest


April 23, 2020 Thursday

Part A

3 Cycles 3:00 AMRAP 10 Goblet Good Mornings (DB Deadlifts) (Barbell Deadlifts 115/75) 10 Double Unders (25) (35) - rest 1:00 and pick up where you left off -

Part B (2:00 after Part A)

21-15-9 Burpee (Burpee Jump to Plate) (Burpee Box Jump) Goblet Squats (DB Front Rack Squats) (Front Squats 115/75)


April 22, 2020 Wednesday

Week 3 Strength

Every 1:00 for 12:00 3 Front Squats *Build to a challenging triple for the day

Part A

8:00 AMRAP 5 DB Push Press R 5 DB Push Press L 10 Sit Ups 8 Single Arm Bent Over Row R 8 Single Arm Bent Over Row L

Part B (2:00 after Part A)

4 Rounds 1:00 DB Snatches (Alt DB Snatches) (Power Snatch 75/55) 1:00 Push Ups (Handstand Push Ups) (4"/2" Def HSPU) 1:00 Jumping Air Squats


April 21, 2020 Tuesday

Week 3 Strength

*Build to a challenging double for the day

Part A

2 Cycles 9:00 AMRAP 200m Run (~:30 Out/~:30 Back) 8 Russian KB Swings (Power Cleans 75/55) (Power Cleans 95/65) 200m Run (~:30 Out/~:30 Back) 8 Goblet Lunges (Front Rack Lunges 75/55) (Front Rack Lunges 95/65) - rest 1:00 and pick up where you left off - *Sub 15-30 Double Unders for run if needed


April 20, 2020 Monday

Week 3 Strength

*Same weight as last week *If not performed last week, go ahead and pick a moderate weight for all sets today

Part A

7:00 AMRAP 7 Air Squats (Goblet Squats) (Front Squats 95/65) 7 Burpees (Bar Facing Burpees)

Part B (2:00 after Part A)

3 Rounds 1:00 Plank 1:00 Knee Tucks (Toes to Bar) :30 Rest

Part B (1:00 after Part A)

5:00 AMRAP 5 Air Squats (Goblet Squats) (Front Squats 95/65) 5 Burpees (Bar Facing Burpees)