April 30 – On the Minute for 14 Minutes, Max Weight

  • 1 Power Clean
  • 1 Full Clean
  • 1 Split Jerk
  • THEN – 21-15-9
    • Wall Ball 20/14
    • Push Ups
    • Pull Ups

 

April 28 – For Time

  • 500 M Run
  • 150 Air Squats
  • 50 Sprawls
  • 500 M Run
  • 150 Double Unders
  • 50 Burpees
  • 250 M Run
  • 150 Sit Ups
  • 50 Push Ups

 

April 27 – For Time

  • 2 RNDS
    • 21 Pull Ups
    • 12 Burpees
    • 800 M Run
    • 2 RNDS
      • 21 T2B
      • 12 Deadlifts 275/185
      • 400 M Run
      • 2 RNDS
        • 21 Sit Ups
        • 12 Front Squats 185/135
        • 200 M Run

 

April 26 – 3 RNDS

  • 500 M Run
  • 30 OHS 95/65

 

April 25 – Front Squat 3-3-3-3-3-3-3

April 24 – 3 RNDS

  • 10 Deadlifts 275/185
  • 15 Ring Dips
  • 30 Double Unders

 

April 23 – “Hope” – OR

  • 400 M Run
  • 21-15-9
    • KBSDHP 44/20
    • Sit Ups
    • Push Ups
    • 200 M Run
      • KBSDHP 44/20
      • Sit Ups
      • Push Ups
      • 400 M Run

 

April 21 – “Hope” – Fight Gone Bad Style – 3 RNDS, 1 Min @ each station

  • Burpees
  • Power Snatches 75
  • Box Jumps 24
  • Thrusters 75
  • C2B Pull Ups

 

April 20 – For Time

  • 50 Wall Balls 20/14
  • 25 Deadlifts 225/165
  • 1000 M Run
  • 25 Deadlifts
  • 50 Wall Balls

 

April 19 – “Elizabeth” – 21-15-9

  • Clean 135/95
  • Ring Dips

 

April 18 – 3 RNDS – 6 Min RNDS

  • 400 M Row or Run (then with remaining time)
  • AMRAP
    • 7 Pull Ups
    • 3 Burpees
    • Rest 3 Minutes

 

April 17 – 3 RNDS

  • 500 M Run
  • 20 Medicine Ball Cleans 20/14
  • 30 Push Ups
  • 40 Walking Lunges

 

April 16 – On the Minute for 12 Minutes – Max Weight

  • 2 Full Squat Cleans
  • 2 Jerks or Split Jerks

 

April 14 – Fight Gone Bad – 3 RNDS, 1 Min @ each station

  • Wall Ball 20/14
  • SDHP 75/55
  • Box Jump 20 inches
  • Push Press 75/55
  • Row for Calories
  • Rest 1 Min

 

April 13 – 15 Min AMRAP

  • 9 Pull Ups
  • 9 Front Squats 135/95
  • 9 DB Push Jerks 50/30

 

April 12 – 3 x 800 M Run, Rest 2 Min – THEN

  • 21-15-9
    • 2 Body Weight Movements

April 11 – 18, 15, 12, 9, 6, 3

  • DB Push Press 40/25
  • DB Front Squat
  • 5 Burpees btwn each RND

                                       

April 10 – 15 Min AMRAP

  • 400 M Run
  • 15 OHS 95/65

 

April 9 – 5 RNDS

  • 15 T2B
  • 10 SDHP 95/65
  • 30 Double Unders
    • Substitutions:
    • 90 Single Unders
    • 15 Jumping Air Squats
    • 15 KB Goblet Squats

April 7 – For Time

  • 800 M Run
  • 4 RNDS
    • 5 Athlete Makers 50/30
    • 10 Farmers Carry Jumping Lunges
    • 15 Mountain Climbers
    • 800 M Run

April 6 – 12 Min AMRAP

  • 9 Wall Balls 20/14
  • 6 Deadlifts 225/165
  • 3 Burpees

April 5 – 3 RNDS

  • 30 Med Ball Cleans 20/14
  • 500 M Run

April 4 – 30-20-10

  • DB Deadlifts 50/30
  • OH Walking Lunges 45/25
  • Chest 2 Thigh Sit Ups

April 3 – 4 RNDS

  • 10 Front Squats 145/105
  • 20 Pull Ups

April 2 – 5 RNDS

  • 10 Power Cleans 135/95
  • 10 Burpees