Monthly Archives: April 2018

0-3
bike or row
Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
10 hrpu
10 sit-ups

EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom

10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

0-10
bike or row for 3 min

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

For Time:
50 Thrusters 115/75
every time you break complete 5 pull-ups

EMOM Push Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom

2 person partner
4 RFT
20 Power Snatch 95/65
20 OHS
20 Burpees
20 T2B

0-3 warm up
bike or row

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

EMOM - Deadlift
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom

5RFT
10 Pull-ups
10 Box Jumps
10 KB swings