Wednesday 4-8-2020

Warm Up

3 Minutes Doubles

Strength 

Single Arm DB Row

4 Sets of 6 Per Arm

Each Set Needs To Take

1 Minute To Complete

Metcon

AMRAP 16

32 Doubles

8 Alt Single Arm DB Hang Clean

8 Renegade Rows

32 Feet Odd Object Carry

Tuesday 4-7-2020

Warm Up

“Bring Sally Up”

Air Squats

Strength

Single Leg DB Deadlift

4 Sets of 6 Per Leg

Each Set Needs To Take

1 Minute To Complete

Metcon

4 Rounds

10 DB Front Rack Sit To Kneel

20 Feet DB Duck Walk

30 DB Thrusters

40 Sit-ups

Monday 4-6-2020

Warm Up

2 Rounds

30 Jumping Jacks

20 Mountain Climbers

Strength

Single Arm DB Strict Press

4 Sets of 6 Per Arm

Each Set Needs To Take

1 Minute To Complete

Metcon

Buy In: 30 STOH

100 Push-ups

Every Break = 200m Run

Cash Out: 30 STOH

Friday 4-3-2020

Warm Up

“Mini Annie”

30-20-10

Doubles

Sit-ups

Strength

8 Tabata Sets

Single Arm DB Jerk

Metcon

“Gravity”

5 Rounds

80 Doubles

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Thursday 4-2-2020

Warm Up

“Limber 11”

Strength

8 Tabata Sets

DB Thruster

Metcon

3 Rounds

30 1 Arm Devils Press

30 DB Thruster

30 DB Step-ups

Wednesday 4-1-2020

Warm Up

“Roxanne”

Strength 

8 Tabata Sets

1 Arm DB Row

Metcon

AMRAP 20

10 Burpees

10 Alt DB Snatch

10 Single DB Power Clean to Front Rack

10 Renegade Rows

Tuesday 3-31-2020

Warm Up

400m Run

Strength

8 Tabata Sets

1 Arm DB Floor Press

Metcon

4 Rounds

400m Run

20 HSPU

20 Single Arm DB Hang Clean and Jerk

Monday 3-30-2020

Warm Up

3 Minutes Doubles

Strength

8 Tabata Sets

DB Squat Clean

Metcon

50-40-30-20-10

Doubles

DB Goblet Lunges

DB TGU Starts

Friday 3-27-2020

Warm Up

Tabata Jumping Jacks

Strength 

Single Arm DB Floor Press

20-20-20

At the top Pause for a 2 count

Metcon

AMRAP 20

5 DB Goblet Press

10 Push-ups

15 Sit-ups

Thursday 3-26-2020

Warm Up

“Limber 11”

Strength 

Single Leg DB Deadlift

20-20-20

Pause at the bottom for a 2 count

Metcon

50 DB Squat Cleans

50 DB Sit-ups

50 1 Arm DB Power Clean Reverse Lunges

50 Lying Reverse Crunches

50 Pistols 

50 1 Arm Devils Press