April 30, 2020

FULLY LOADED

12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats
3 Rounds

PARTIALLY LOADED

12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats
3 Rounds

UNLOADED

18 Curtsy Lunges
18 Russian Twist groun...

April 29, 2020

FULLY LOADED

200 m Run
4 Weighted Pull-up
5 Pull-ups
10 Rounds

PARTIALLY LOADED

200 m Run
10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)
6 SA. DB Swings (3 each side)
10 Rounds

UNLOADED

200 m Run
12 Speed Skaters
6 V-ups
10 Rounds

April 28, 2020

FULLY LOADED

Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Min 4: Rest
5 Rounds

PARTIALLY LOADED

Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest
5 Rounds

UNLOADED

Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpe...

April 27, 2020

FULLY LOADED

5 Front Squat
EMOM 10 min.

Finisher

1-10
Barbell Roll-outs
10-1
Rolling Pistols

PARTIALLY LOADED

10-12 DB Front Squat
EMOM 10 min.

Finisher

1-10
DB Sit-ups or Strict- sit-ups 
10-1
Rolling Pistols or candlesticks 

UNLOADED

Bottom to Bottom Tabata Squats

Rest 2 min.

2...

April 26, 2020

For Time

66-54-42-30-18 Sit-Ups

33-27-21-15-9 Burpees Over Object

66-54-42-30-18 Jumping Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 66 Sit-Ups, 33 Burpees, and 66 Jumping Squats before moving t...

April 25, 2020

FULLY LOADED

Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders) – 24/20 in.
Run 400 m
25 Man-makers
Run 400m

PARTIALLY LOADED

Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders)
Run 400 m
25 Man-makers
Run 400m

UNL...

April 24, 2020

FULLY LOADED

15 Back Squat at 3/4 Body weight
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2, 4 and 6: Wall Ball (20/14 lb.)
6 rounds

PARTIALLY LOADED

20 DB Back Squat (50/35 lb.)
With time that is remaining of
4 min. perform AMRAP
...

April 23, 2020

FULLY LOADED

1 Press
2 Push Press
3 Push Jerk
7 Rounds
* NFT

Finisher
Death by Strict Pull-ups

PARTIALLY LOADED

2 SA. DB Press
4 SA. DB Push Press
6 SA. DB Push Jerk
7 Rounds
* Holding two DB’s.

Finisher
Death by SA. DB High Pull

UNLOADED

1 Strict HSPU
2 Kipping HSPU
Max Unbr...

April 22, 2020

FULLY LOADED

Lateral Box Jump Overs (20 in.)
Ring L-Sit
Sit-ups
Box Jump Overs (20 in.)

PARTIALLY LOADED

Lateral Object Jump Overs
DB L-Sit
Sit-ups
Object Jump Overs

UNLOADED

Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs

April 21, 2020

FULLY LOADED

3 Hang Squat Snatch (heavy)
6 OH Squat
9 Handstand Push-up
5 Rounds

PARTIALLY LOADED

6 SA DB Hang Squat Snatch (50/35 lb.)
12 SA OH Squat
9 Handstand Push-up
5 Rounds

UNLOADED

9 Plank Get-down/ups
24 Air Squats
9 Handstand Push-up
5 Rounds

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