Sunday April 4th:
REST
Monday April 5th:
1 Power Snatch @ 85
1 to 10
Pistol
Pull up
1 Power Clean and Jerk @ 105
1 to 10
Kipping HSPU
GHD to straight
Tuesday April 6th:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Sit up
10 to 1 Burpees
20 to 2 Double Unders
10 to 1 Ring Push up
Wednesday April 7th:
REST
Thursday April 8th:
REST
Friday April 9th:
REST
Saturday April 10th:
REST
Sunday March 28th:
REST
Monday March 29th:
REST
Tuesday March 30th:
REST
Wednesday March 31st:
10, 8, 6, 4, 2
Dumbbell Bench w/ 1 Arm Static @ 25
Burpee Box Jump @ 24″
10 Rounds:
2 Strict Pull up
4 Push Ups
6 Sit ups
Thursday April 1st:
8 Rounds:
4 Back Squats @ 105
8 Pull ups
8 Kipping HSPU
Friday April 2nd:
REST
Saturday April 3rd:
REST
Sunday March 21st:
REST
Monday March 22nd:
50, 40, 30, 20, 10
Lunges Per Leg
Sit ups
10 Push ups after each set
Tuesday March 23rd:
30 Rounds:
1 Power Clean + 2 Push Jerks @ 85
1 Bar Muscle Up
10 Double Unders / 10 GHD Sit ups to straight (Alternate each round)
Wednesday March 24th:
REST
Thursday March 25th:
REST
Friday March 26th:
REST
Saturday March 27th:
REST
Sunday March 14th:
REST
Monday March 15th:
1 . 10 Rounds:
5 GHD to Straight w/ 15lb to Press
5 Back Extensions
5 Strict Pull ups
2 . 5 Rounds:
20 Air Squats
10 Sit ups
10 Push ups
Tuesday March 16th:
12 Rounds:
1 Power Clean @ 125
2 Bar Muscle ups
4 Box Jump @ 24″
8 Pull ups
Wednesday March 17th:
1 . 16, 8, 4, 2, 2, 4, 8, 16 HSPU
8, 4, 2, 1, 1, 2, 4, 8 Hang Clean @ 85
2 . 10 Rounds:
5 Toes to Bar
10 Double Unders
Thursday March 18th:
15 Rounds:
1 Rope Climb
2 Power Snatch @ 85
6 Bar Facing Burpees
Friday March 19th:
12 Rounds:
2 Power Clean and Push Jerk @ 95
4 Pistols Per Leg
6 Pull ups
12 GHD to Straight
Saturday March 20th:
REST
Sunday March 7th:
REST
Monday March 8th:
10, 8, 6, 4, 2 Back Squat @ 95
20, 16, 12, 8, 4 Pull ups
40, 32, 24, 16, 8 Double Unders
–
10, 8, 6, 4, 2 Power Clean @ 95
20, 16, 12, 8, 4 Burpees
40, 32, 24, 16, 8 Lunges (per leg)
–
5, 4, 3, 2, 1 Cluster @ 95
10, 8, 6, 4, 2 Strict HSPU
20, 16, 12, 8, 4 Toes- to -bar
Tuesday March 9th:
30 Rounds:
1 Power Snatch @ 85lbs
2 Box Jump Over @ 30″
1 Ring muscle up (first 15 Rounds) / 2 Bar Muscle ups (second 15 Rounds)
2 Box Jump Overs @ 30″
Wednesday March 10th:
REST
Thursday March 11th:
3 Rounds:
5 Power Clean and Jerks @ 95
5 Kipping HSPU @ 2-10s
5 Burpee Pull ups
3 Rounds:
4 Power Clean and Jerks @ 105
4 Kipping HSPU @ 3-10s
4 Burpee Pull ups
3 Rounds:
3 Power Clean and Jerks @ 115
3 Kipping HSPU @ 4-10s
3 Rounds:
2 Power Clean and Jerks @ 125
2 Kipping HSPU @ 5-10s
2 Burpee Pull ups
3 Rounds:
1 Power Clean and Jerk @ 135
Stopped- failed HSPU @ 6-10s
Friday March 12th:
REST
Saturday March 13th:
Open Workout 21.1
Failed on the 15th Wall Climb at time
Sunday March 13th:
REST
Sunday February 28th:
REST
Monday March 1st:
10, 8, 6, 4, 2
Back Squat @ 95
Strict Pull up
20, 16, 12, 8, 4, 2
Pistol Per Leg
Pull up
Tuesday March 2nd:
REST
Wednesday March 3rd:
20 Rounds:
2 Power Clean @ 115
2 Kipping HSPU @ 25s2-10s
2 Box Jump Overs @ 30″
Thursday March 4th:
REST
Friday March 5th:
REST
Saturday March 6th:
5 Rounds:
10 Calorie Row
15 GHD to Straight w/ 15lb plate to press
20 Air Squats
Sunday February 21st:
REST
Monday February 22nd:
10, 8, 6, 4, 2 Back Squat @ 105
20, 16, 12, 8, 4 GHD to Straight
5, 4, 3, 2, 1 Front Squat
10, 8, 6, 4, 2 Toes to Bar
Tuesday February 23rd:
REST
Wednesday February 24th:
5 Rounds:
2 Power Snatch @ 85
10 Box Jump Overs @ 20″
20 Sit ups
5 Rounds:
2 Full Clean @ 105
8 Box Jump Overs @ 24″
4 Bar Muscle ups
5 Rounds:
1 Power Clean @ 125
6 Box Jump Overs @ 30″
12 Pull ups
Thursday February 25th:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Burpees
Toes to Bar ( 20, 18, 12, 10, 4, 2)
GHD to Straight (16, 14, 8, 6)
Friday February 26th:
REST
Saturday February 27th:
REST
Sunday February 14th:
REST
Monday February 15th:
10 Rounds:
3 Back squats @ 105
6 Pull ups
12 Sit ups
Tuesday February 16th:
10 Rounds:
1 Strict HSPU
2 Strict Pull ups
10 Air Squats
10 Rounds:
4 Kipping HSPU
6 Pull ups
12 Pistols (6 Per leg)
Wednesday February 17th:
10 to 1
Bench @ 25lbs (1 arm moving/ 1 arm static)
Toes-to-Bar
Push ups
Back Extension
Thursday February 18th:
Workout w/ Leeloo:
Power Clean @ 95
Box Jump Over @ 20″
Bar Muscle up
2. 10, 8, 6, 4, 2:
Plank up-down
Sit up
Friday February 19th:
REST
Saturday February 20th:
REST
Sunday February 7th
REST
Monday February 8th
10, 20, 30 Bench (75, 55, 35)
20, 40, 60 Lunges Per Leg
20, 40, 60 Sit ups with legs straight
Tuesday February 9th
REST
Wednesday February 10th
1-10 Kipping HSPU @ 45s
10-1 Power Cleans @ 105
1-10 Butterfly Pull ups
Thursday February 11th
20, 40, 60
Burpees
Air Squats
Push Press @ 35
GHD to straight
Friday February 12th
REST
Saturday February 13th
Sunday February 14th
REST
Sunday January 31st
REST
Monday February 1st
10, 8, 6, 4, 2 Back Squat @ 95
20, 16, 12, 8, 2 Sit ups w/ legs straight
2, 4, 6, 8, 10 Front Squat @ 95
4, 8, 12, 16, 20 GHD to Straight
