May 1-7,2017

April 30, 2017

 

Strength

Clean 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Good morning 4×5 reps

Conditioning

Complete the following for time:

  • 15-12-9 Power snatch (boys: 95#; girls: 65#)
  • 45-36-27 Double-unders

Cash-out

Mobility: Quad

Strength

Push press 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

A1. Skull crusher 3×8 reps

A2. Barbell pullover 3×8 reps

Conditioning

Complete as many rounds as possible in 9 minutes of:

  • 7 Deadlifts (boys: 155#; girls: 105#) or RPE 5
  • 14 Toes-to-bars or leg raises

Cash-out

Mobility: Shoulder, lat, low back

Skill

Turkish get-up 3×3 reps / side (light to moderate weight)

Conditioning

Complete 5 rounds for time of:

  • 10 Kettlebell high pulls (boys: 24kg; girls: 16kg)
  • 20 Box jumps (boys: 24”; girls: 20”)
  • 400m Run

Cash-out

Mobility: Low back, hamstring

Strength

Back squat 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Ab wheel 3×10 reps

Conditioning

For time:

  • 80 Kettlebell swings (boys: 24kg; girls: 16kg)
  • 60 Burpees
  • 40 Pull-ups

Cash-out

Mobility: Shoulder, hamstring, lat

Strength

Power snatch 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Overhead squat 3×5 reps @ RPE 7

Conditioning

Complete the following for time:

  • 1-2-3-4-5-6-7-8-9-10 Cleans (boys: 95#; girls: 65#) or RPE 6
  • 10-9-8-7-6-5-4-3-2-1 Ring dips

Cash-out

Mobility: Low back, quad, shoulder

Skill

Practice your goat for 15 minutes

Conditioning

Complete 4 rounds, spend 1 minute at each station:

  • Dumbbell push press (boys: 40#; girls: 30#)
  • Double-under
  • Wall ball shot (boys: 20#; girls: 14#)
  • Row for calories

* rest 2 minutes between rounds.

Cash-out

Mobility work: Quad, shoulder

Strength

Deadlift 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Barbell glute bridge-up 4×8 reps

Conditioning

Complete 3 rounds for time of:

  • 21 cal Bike
  • 15 Box jumps (boys: 24”; girls: 20”
  • 9 Front rack lunges in total (boys: 95#; girls: 65#)

Cash-out

Mobility work: Quad, glute

Strength

Clean 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Good morning 4×5 reps

Conditioning

Complete the following for time:

  • 15-12-9 Power snatch (boys: 95#; girls: 65#)
  • 45-36-27 Double-unders

Cash-out

Mobility: Quad

Strength

Push press 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

A1. Skull crusher 3×8 reps

A2. Barbell pullover 3×8 reps

Conditioning

Complete as many rounds as possible in 9 minutes of:

  • 7 Deadlifts (boys: 155#; girls: 105#) or RPE 5
  • 21 Weighted sit-ups

Cash-out

Mobility: Shoulder, lat, low back

Skill

Turkish get-up 3×3 reps / side (light to moderate weight)

Conditioning

Complete 5 rounds for time of:

  • 10 Kettlebell high pulls (boys: 24kg; girls: 16kg)
  • 20 Box jumps (boys: 24”; girls: 20”)
  • 400m Run

Cash-out

Mobility: Low back, hamstring

Strength

Back squat 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Ab wheel 3×10 reps

Conditioning

For time:

  • 80 Kettlebell swings (boys: 24kg; girls: 16kg)
  • 60 Burpees
  • 40 Pull-ups

Cash-out

Mobility: Shoulder, hamstring, lat

Strength

Power snatch 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Overhead squat 3×5 reps @ RPE 7

Conditioning

Complete the following for time:

  • 1-2-3-4-5-6-7-8-9-10 Cleans (boys: 95#; girls: 65#) or RPE 6
  • 10-9-8-7-6-5-4-3-2-1 Ring dips

Cash-out

Mobility: Low back, quad, shoulder

Skill

Practice your goat for 15 minutes

Conditioning

Complete 4 rounds, spend 1 minute at each station:

  • Dumbbell push press (boys: 40#; girls: 30#)
  • Double-under
  • Wall ball shot (boys: 20#; girls: 14#)
  • Row for calories

* rest 2 minutes between rounds.

Cash-out

Mobility work: Quad, shoulder

Strength

Deadlift 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Barbell glute bridge-up 4×8 reps

Conditioning

Complete 3 rounds for time of:

  • 21 cal Bike
  • 15 Box jumps (boys: 24”; girls: 20”
  • 9 Front rack lunges in total (boys: 95#; girls: 65#)

Cash-out

Mobility work: Quad, glute

Strength

Clean 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Good morning 4×5 reps

Conditioning

Complete the following for time:

  • 15-12-9 Power snatch (boys: 95#; girls: 65#)
  • 45-36-27 Double-unders

Cash-out

Mobility: Quad

Strength

Push press 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

A1. Skull crusher 3×8 reps

A2. Barbell pullover 3×8 reps

Conditioning

Complete as many rounds as possible in 9 minutes of:

  • 7 Deadlifts (boys: 155#; girls: 105#) or RPE 5
  • 21 Weighted sit-ups

Cash-out

Mobility: Shoulder, lat, low back

Skill

Turkish get-up 3×3 reps / side (light to moderate weight)

Conditioning

Complete 5 rounds for time of:

  • 10 Kettlebell high pulls (boys: 24kg; girls: 16kg)
  • 20 Box jumps (boys: 24”; girls: 20”)
  • 400m Run

Cash-out

Mobility: Low back, hamstring

Strength

Back squat 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Ab wheel 3×10 reps

Conditioning

For time:

  • 80 Kettlebell swings (boys: 24kg; girls: 16kg)
  • 60 Burpees
  • 40 Pull-ups

Cash-out

Mobility: Shoulder, hamstring, lat

Strength

Power snatch 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Overhead squat 3×5 reps @ RPE 7

Conditioning

Complete the following for time:

  • 1-2-3-4-5-6-7-8-9-10 Cleans (boys: 95#; girls: 65#) or RPE 6
  • 10-9-8-7-6-5-4-3-2-1 Ring dips

Cash-out

Mobility: Low back, quad, shoulder

Skill

Practice your goat for 15 minutes

Conditioning

Complete 4 rounds, spend 1 minute at each station:

  • Dumbbell push press (boys: 40#; girls: 30#)
  • Double-under
  • Wall ball shot (boys: 20#; girls: 14#)
  • Row for calories

* rest 2 minutes between rounds.

Cash-out

Mobility work: Quad, shoulder

Strength

Deadlift 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Barbell glute bridge-up 4×8 reps

Conditioning

Complete 3 rounds for time of:

  • 21 cal Bike
  • 15 Box jumps (boys: 24”; girls: 20”
  • 9 Front rack lunges in total (boys: 95#; girls: 65#)

Cash-out

Mobility work: Quad, glute

Strength

Clean 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Good morning 4×5 reps

Conditioning

Complete the following for time:

  • 15-12-9 Power snatch (boys: 95#; girls: 65#)
  • 45-36-27 Double-unders

Cash-out

Mobility: Quad

Strength

Push press 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

A1. Skull crusher 3×8 reps

A2. Barbell pullover 3×8 reps

Conditioning

Complete as many rounds as possible in 9 minutes of:

  • 7 Deadlifts (boys: 155#; girls: 105#) or RPE 5
  • 21 Weighted sit-ups

Cash-out

Mobility: Shoulder, lat, low back

Skill

Turkish get-up 3×3 reps / side (light to moderate weight)

Conditioning

Complete 5 rounds for time of:

  • 10 Kettlebell high pulls (boys: 24kg; girls: 16kg)
  • 20 Box jumps (boys: 24”; girls: 20”)
  • 400m Run

Cash-out

Mobility: Low back, hamstring

Strength

Back squat 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Ab wheel 3×10 reps

Conditioning

For time:

  • 80 Kettlebell swings (boys: 24kg; girls: 16kg)
  • 60 Burpees
  • 40 Pull-ups

Cash-out

Mobility: Shoulder, hamstring, lat

Strength

Power snatch 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Overhead squat 3×5 reps @ RPE 7

Conditioning

Complete the following for time:

  • 1-2-3-4-5-6-7-8-9-10 Cleans (boys: 95#; girls: 65#) or RPE 6
  • 10-9-8-7-6-5-4-3-2-1 Ring dips

Cash-out

Mobility: Low back, quad, shoulder

Skill

Practice your goat for 15 minutes

Conditioning

Complete 4 rounds, spend 1 minute at each station:

  • Dumbbell push press (boys: 40#; girls: 30#)
  • Double-under
  • Wall ball shot (boys: 20#; girls: 14#)
  • Row for calories

* rest 2 minutes between rounds.

Cash-out

Mobility work: Quad, shoulder

Strength

Deadlift 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Barbell glute bridge-up 4×8 reps

Conditioning

Complete 3 rounds for time of:

  • 21 cal Bike
  • 15 Box jumps (boys: 24”; girls: 20”
  • 9 Front rack lunges in total (boys: 95#; girls: 65#)

Cash-out

Mobility work: Quad, glute

Strength

Clean 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Good morning 4×5 reps

Conditioning

Complete the following for time:

  • 15-12-9 Power snatch (boys: 95#; girls: 65#)
  • 45-36-27 Double-unders

Cash-out

Mobility: Quad

Strength

Push press 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

A1. Skull crusher 3×8 reps

A2. Barbell pullover 3×8 reps

Conditioning

Complete as many rounds as possible in 9 minutes of:

  • 7 Deadlifts (boys: 155#; girls: 105#) or RPE 5
  • 21 Weighted sit-ups

Cash-out

Mobility: Shoulder, lat, low back

Skill

Turkish get-up 3×3 reps / side (light to moderate weight)

Conditioning

Complete 5 rounds for time of:

  • 10 Kettlebell high pulls (boys: 24kg; girls: 16kg)
  • 20 Box jumps (boys: 24”; girls: 20”)
  • 400m Run

Cash-out

Mobility: Low back, hamstring

Strength

Back squat 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Ab wheel 3×10 reps

Conditioning

For time:

  • 80 Kettlebell swings (boys: 24kg; girls: 16kg)
  • 60 Burpees
  • 40 Pull-ups

Cash-out

Mobility: Shoulder, hamstring, lat

Strength

Power snatch 2×3 reps @ 55%, 2×3 reps @ 65%, 2×3 reps @ 75%

Overhead squat 3×5 reps @ RPE 7

Conditioning

Complete the following for time:

  • 1-2-3-4-5-6-7-8-9-10 Cleans (boys: 95#; girls: 65#) or RPE 6
  • 10-9-8-7-6-5-4-3-2-1 Ring dips

Cash-out

Mobility: Low back, quad, shoulder

Skill

Practice your goat for 15 minutes

Conditioning

Complete 4 rounds, spend 1 minute at each station:

  • Dumbbell push press (boys: 40#; girls: 30#)
  • Double-under
  • Wall ball shot (boys: 20#; girls: 14#)
  • Row for calories

* rest 2 minutes between rounds.

Cash-out

Mobility work: Quad, shoulder

Strength

Deadlift 5 reps @ 50% or RPE 5, 2×5 reps @ 60% or RPE 6, 3×3 reps @ 70% or RPE 7

Barbell glute bridge-up 4×8 reps

Conditioning

Complete 3 rounds for time of:

  • 21 cal Bike
  • 15 Box jumps (boys: 24”; girls: 20”
  • 9 Front rack lunges in total (boys: 95#; girls: 65#)

Cash-out

Mobility work: Quad, glute

 

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