4/14/16

• warmup: 3 rounds
• 
  
• 2 wall walks
• 5 power clean and jerk (empty bar)
• 100 m run
• 
  
• A. Shoulder Press 5-5-5-5-5
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• B. AMRAP 7 minutes
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• 12 Alternating DB snatches (65/45)
• 12 Box Jumps (30"/24")
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• rest 3 minutes
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• C. AMRAP 7
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• 12 ring dips / stationary scaled / or 24 box dips
• 12 box jumps (30/24)

4/13/16

• warmup
• 
  
• 2 rounds
• 100 m run
• 10 front squat
• 10 superman
• 10 pushups
• 
  
• A. Floor Press 3-3-3-3-3-3
• 
  
• B. Rope Climb technique work (5-10 minutes)
• 
  
• C. 
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• 400 M Run
• 40 Front Rack Reverse Lunges (135/95) *20 per leg*
• 400 M run
• 5 Rope Climb / 3x strict pullups
• 400 M run
• 
  
• D. core work: plank 1 min on, 1 min off x3 or x5

4/12/16

• warmup: squat snatch tech work led by coach. Work high hang, mid thigh and floor positions for warmup after a 400M run
• 
  
• A. Squat Snatch 1RM in 15 minutes
• 
  
• B. AMRAP 12
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• 5 Hang Power Snatch (135/95)
• 8 OHS
• 40 Double Unders
• 
  
• C. core: hang around the world partner EMOM 10 minutes, 6 reps per partner

4/11/16 - Tabata This

• warmup: clean and jerk tech work
• 
  
• A. Clean and Jerk 1RM in 15 minutes
• 
  
• B. Tabata This
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• For Lowest Reps in 24 minutes
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• Tabata Row
• 1 Minute Rest
• Tabata Air Squat
• 1 Minute Rest
• Tabata Pull-Ups
• 1 Minute Rest
• Tabata Push-Ups
• 1 Minute Rest
• Tabata Sit-ups
• 
  
• For a total of 40 intervals, 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest.
• 
  
• Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep.

4/9/16

• Coaches warmup
• 
  
• AMRAP 22
• 
  
• 12 Box Jumps (24"/20")
• 12 Double KB/DB box step ups (24"/20") (44/26)
• 400 M run