Monday 180402

RX/Performance
Every 8 minutes, for 40 minutes (5 sets), for times:
50 Double-Unders
15 Push Presses (115/75 lbs)
15 Back Squats (115/75 lbs)
400 Meter Run

Level II
Every 8 minutes, for 40 minutes (5 sets), for times:
50 Double-Unders
15 Push Presses (95/65 lbs)
15 Back Squats (95/65 lbs)
400 Meter Run

Level I/Fitness
Every 8 minutes, for 40 minutes (5 sets), for times:
20 Walking Lunges with Dumbbells
15 Dumbbell Push Presses
15 Dumbbell Squats
400 Meter Run

Programming Notes:
Click here

Sunday 180401

RX/Performance
For Time:
Row 1,000m
then complete 10 rounds of:
10 push ups
1 rope climb
Level II
For Time:
Row 1,000m
then complete 10 rounds of:
10 push ups
1 rope climb
Level I/Fitness
For Time:
Row 8000m
then complete
10 rounds of 10 knee push ups
5 Pulls to Stand

Saturday 180331

The Batman

 

RX/Performance
For Time
Buy-In:
100 Air Squats

50-40-30-20-10 Reps*
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53/35)
200 meter Run

Buy-Out:
4 Rounds of 5 Deadlifts (80% max)

Level II
For Time
Buy-In:
100 Air Squats

50-40-30-20-10 Reps
Box Jumps (24/12 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53/35)
200 meter Run

Buy-Out:
4 Rounds of 5 Deadlifts (80% max)

Level I/Fitness
For Time
Buy-In:
100 Air Squats

50-40-30-20-10 Reps
Box Step Ups
Wall Ball Shots
Kettlebell Swings
200 meter Run

Buy-Out:
4 Rounds of 5 Deadlifts (80% max)

Programming Notes:
*RX with a weight vest (20/14 lb)

Friday 180330

RX/Performance

A.

Every 2 minutes for 18 minutes (9 rounds)Set 1 – Handstand Walk Work
Set 2 – 50 UB Double Unders
Set 3 – 10-15 UB Strict Pull Ups


B.

“Rowing Annie”
Row 500 M
50 Double Unders
50 Sit Ups
Row 400 M
40 Double Unders
40 Sit Ups
Row 300 M
30 Double Unders
30 Sit Ups
Row 200 M
20 Double Unders
20 Sit Ups
Row 100 M
10 Double Unders
10 Sit Ups
Level II

A.

Every 2 minutes for 18 minutes (9 rounds)Set 1 – HSPU Practice
Set 2 – 30 UB Double Unders
Set 3 – 5-8 UB Strict Pull Ups


B.

“Rowing Annie”

Row 500 M
25 Double Unders
50 Sit Ups
Row 400 M
20 Double Unders
40 Sit Ups
Row 300 M
15 Double Unders
30 Sit Ups
Row 200 M
10 Double Unders
20 Sit Ups
Row 100 M
5 Double Unders
10 Sit Ups
Level I/Fitness

A.

Every 2 minutes for 18 minutes (9 rounds)Set 1 – Nose to Wall Handstand hold for :45 seconds
Set 2 – Double Under practice
Set 3 – 10-15 Supine Ring Rows


B.

“Rowing Annie”

Row 500 M
50 Jumping Lunges
50 Sit Ups
Row 400 M
40 Jumping Lunges
40 Sit Ups
Row 300 M
30 Jumping Lunges
30 Sit Ups
Row 200 M
20 Jumping Lunges
20 Sit Ups
Row 100 M
10 Jumping Lunges
10 Sit Ups

Thursday 180329

RX/Performance

A.

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

 
 
 
 
 
 

B.

Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Level II

A.

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

 
 
 
 
 
 

B.

Option 1
Complete rounds of 9, 7 and 5 reps for time of:
155/105 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (135/95 lbs)
30 Ring or Box Dips
10 Power Cleans
20 Ring or Box Dips
5 Power Cleans
10 Ring or Box Dips

Level I/Fitness

A.

Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.

Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings

Wednesday 180328

RX/Performance

Every 8 minutes, for 40 minutes (5 sets) for times*:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
Run 400 Meters

Level II
Every 8 minutes, for 40 minutes (5 sets) for times*:
Row 500 Meters
15 Burpee Box Jump-Overs (20″/12″)
Run 400 Meters

Level I/Fitness

Every 8 minutes, for 40 minutes (5 sets) for times*:
Row 500 Meters
10 Burpees
10 Jumping Lunges
Run 400 Meters

Programming Notes:
*Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

Tuesday 180327

RX/Performance

A.

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Level II

A.

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.

Complete as many rounds and reps as possible in 12 minutes of:
20 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar or Knees to Elbows
Level I/Fitness

A.

Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
 

B.

Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calorie Row
20 V-Ups
15 Wall Ball Shots

Monday 180326

RX/Performance

A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press or Floor Press x 5 reps
 
 
 
 
 
 

B.

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 Chest-to-Bar Pull-Ups
Station 3 – Rest
Level II

A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press or Floor Press x 5 reps
 
 
 
 
 
 

B.

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 Pull-Ups
Station 3 – Rest
Level I/Fitness

A.

Three sets of:
Dumbbell Floor or Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

B.

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 12-15 Strict Pull-Ups
Station 3 – Rest

Sunday 180325

RX/Performance

A.

AMRAP 20:

50/35 Calorie Row

50 Plate OverHead Walking Lunges 45/25

50 Burpees

50 Sit Ups

 
Level II

A.

AMRAP 20:

50/35 Calorie Row

50 Plate OverHead Walking Lunges 25/15

30 Burpees

50 Sit Ups

Level I/Fitness

A.

AMRAP 20:

50/35 Calorie Row

50 Dumbbell Walking Lunges

30 Burpees

30 Sit Ups

Saturday 180324

RX/Performance

6 RFT:
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

Level II
6 RFT:
30 Air Squats
19 Power Cleans (115/75 lb)
7 Strict Pull-Ups
400 meter Run

Level I/Fitness
6 RFT:
30 Air Squats
19 Power Cleans (95/65 lb)
7 Assisted Pull-Ups
400 meter Run

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